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.


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


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

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