Pic Of The Day:

Today’s WOD is a “Hero” workout from the CrossFit Main Site. The workout is 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.

“Murph”
Run 1 Mile
100 Pull Up
200 Push Up
300 Squat
Run 1 Mile

The 1 mile run must be performed first and last. Break up the pull ups, push ups, and squats as needed.