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)
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
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