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Murph!

Endless thanks to Lindsay Nosari for coordinating this event at CrossFit Hamilton.

Thank you for all the hard work and help you bring to

CrossFit Hamilton and the Community.

News & Events:

Saturday, May 17: CrossFit Kid’s moved to 9am

Heat List: Please read from Start to Finish.

071001-N-0000X-001“Murph”

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.

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.

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