Iron Grip CrossFit – CrossFit
These are two articles from the CrossFit Journal detailing Lt. Michael Murphy’s story and how this workout came to be associated with Memorial Day. Please read them.
http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf
http://library.crossfit.com/free/pdf/CFJ_2014_05_Murph_Achauer3.pdf
Warm-up
Warm-up (No Measure)
250 meter Row
5 Pullups
10 Pushups
15 Squats
30 second Samson stretch
30 second Couch stretch
10 meter Inchworm
20 meter Butt kickers
20 meter High knees
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here