6AM Athletes Thur 1 Mar 2018 "Murph"

Dang if he didn't sneak the "Murphy" on us today.
Several of the athletes were speculating that Ronnie was call for the Murph on Hero WOD Friday (tomorrow). Guess he was feeling frisky today (Thursday).

Ronnie, Bill, John, Kyle, Devan, Albert, Rishi, and Tim started the month of March with perhaps the most famous CrossFit workout - "Murph".
What a great way to start your day and your month.

Warm up
On your own. Better yet, just use the run or row as your warmup. Just get'r done.

"Murph" Hero WOD
For Time
1 mile Run/2000m row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run/2000m row

Pencil in your Calendar!
Traditionally the Maxwell Crossfit Group "Project 9" sponsors a Murph tribute on/about Memorial Day and several of our 6AM Athletes group crawl out of bed to go play. Please pencil in your calendar to participate in the fun!

Partition the Pull-Ups, Push-Ups, and Squats as needed. (i.e. 20 sets of; 5 pull ups, 10 push ups, 15 air squats). Start and finish with a mile run.
The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.) and wear a 20/14 lb weight vest.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.