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Amazing way to start the day - killer workout in honor of Murph. “Murph”
50:59PR (unpartitioned w 20# weight vest)
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

#sweatangels #changealife #olderstrongerfaster #heroWOD

Happy Memorial Day!!! Sweating with my laaaaaadies💪🏼💪🏼🏃🏼‍♀️🤸🏼‍♀️ #kaiafitoc #kaiastrong #changealife #sweatangels #memorialdayworkout

Murph✔️ barely met my goal of finishing under an hour by 48 seconds! But seriously the best way to celebrate Memorial Day, so thankful for all the brave men and women who have fought for our freedom. #hardexerciseworks #sweatangels #supportveterans

No better way to start my Sunday Morning! Got my titah bun up, got my sweat on and beastin it with this suga, wheeew💦 #PraiseHIM☝️ #EgansFitBodyBootCamp #sweatangels #changealife

When you can't do #memorialdaymurph because of a potential broken foot, you still find a way to make #sweatangels #crossfithaiti

My sweat angel game was fierce yesterday... super hard session! 🤢💪🏻 #crossfit #rogue #sweatangels #girlswholift

I came for the boos...and the abs! I survived #hellweek 👻💪🏽💦#orangetheoryfitness #sweatangels

What else would I be doing on my Saturday morning? Thanks for always helping me better myself @michaeltully | photo 📷 creds: @kaylsjay #sweatangels #changealife #ckoedison

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This wonderful lady is @liveforsandandsea aka #mynenner and she dragged me to my first Crossfit @theacademy.fitness today for the Memorial Day Tradition of MURPH!! Not bad, first time and I pulled a 69 on time. It sucked, was pretty sure a few times I was going to pass out, but we pushed, encouraged and laughed through it. Its a humbling experience as it should be. What a wonderful way to spend the morning, remembering all the people that gave their all.
#904fitness #momof2 #ZFG #crossfit #firsttime #bruised #sweatangels #earnedit #rememberthefallen #doyouevengymbro #neversettle #keeppushing #respect #mynenner #pushthroughthepain #alphafemale #letdothis #dontholdback #wantitasbadasyouwanttobreathe #fleoshorts #beastworx #nano6 #loveyourself #livetothefullest #neversettle #swolefriends #gympartners #sweattogether #earnednotgiven #bruises #womenwholift

Land of the free, because of the brave! Momorial Day Murph: 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run #murph #crossfit #murica #66mimutes #sweatangels

Second half of Murph today. Had to scale to jumping pull-ups, and scaled the runs to 1000M instead of 1 Mile. Can't imagine the SEALs who do this whole workout in 60+ pounds of gear. Glad I got to do this with my old @crosstowncrossfit family and my new @crossfitgranadahills one too! #murph #neverforget #somegaveall #sacrifice #remember #memorialdaymurph2017 #memorialdayweekend #crossfit #checkinginforcharity #sweatangels #changealife #crosstowncrossfit #cfgh

It's Memorial Day, and that means one thing: the annual Murph. If you're going to sweat and nearly throw up all over the place, you may as well grab your bestie and make her do it with you, right? What an awesome time with fun, motivating, welcoming people this morning! Happy to hit a PR of 39:44!! #crossfit #crossfitmoms #crossfitgirls #girlswhorun #girlswholift #bffgoals #murphy #murphychallenge2017 #murph #herowod #sweatangels #ifyoupukeyouredoingitright #friendswhosweattogetherstaytogether #quadsquad #howmanyrepswasthat

Partner Murph with my BA sister who is just 8 weeks post partum!
1 mile run 100 pull-ups, 200 push-ups, 300 air squats 1 mile run #hardknoxstandards #weightvest #partnermurph #postpartum #crossfit #crossfitgirls #crossfitsisters #changealife #sweatangels #memorialdayweekend2017 #merica🇺🇸 #thosepushupstho @boxstarapparel @crossfithardknox @padgett1660

Happy Memorial Day!!! Sweating with my laaaaaadies💪🏼💪🏼🏃🏼‍♀️🤸🏼‍♀️ #kaiafitoc #kaiastrong #changealife #sweatangels #memorialdayworkout

Memorial Day Murph! For those of you unfamiliar, Murph is a classic CrossFit Hero WOD! Hero WODS are made by Crossfit to honor those that have fallen in the line of duty! This one specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. #honorthefallen #thankyouveterans #murph #20lbvest #changealife #sweatangels #whatwedo #grindshopstandup @murphchallenge @grindshoptraining

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