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)

30 Jumping jacks

10 meters samson stretch

30 sec. jump rope

10 meters inchworm

30 Jumping jacks

10 meters army crawl

30 sec. jump rope


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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