66 Hero WODs in 3 Months: WOD 03

Thursday, November 3, 2011

WOD 03 - Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

First posted 18 August 2005

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Jack: 44:50, Nicole: 50:54

2 comments:

Anonymous11/6/11, 10:03 AM
56:14
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Anonymous11/13/11, 9:11 AM
scottg: 45:20 (less the vest)
Thanks Nicole & Jack
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The Purpose

In the next 92 days, I will complete 66 CrossFit Hero Workouts of the Day (WOD), previously programmed and posted on CrossFit.com.

I have embarked on this journey as both a personal challenge and a tribute to the heroes for whom these workouts have been dedicated. I see each CrossFit Hero WOD as an opportunity to celebrate the memory of those who have given the ultimate sacrifice and to embrace and overcome the challenges that we face everyday. Completing each Hero WOD is an honor earned, not given.

For every workout completed, I will donate $1 to the Wounded EOD Warrior Foundation. I hope you will join me in this challenge and would appreciate your support.

What is the WOUNDED EOD WARRIOR FOUNDATION?

The Wounded EOD Warrior Foundation is a 501(c) 3 non-profit organization that provides assistance to our Wounded EOD Warriors and their families in the form of financial relief. The resources provided by the Foundation to the wounded and their families are above and beyond the budgetary constraints of the Department of Defense and Department of Veterans Affairs. We believe that families are an integral part of the healing and rehabilitation process and strive to keep them together during the most difficult of times.