Asheville “Murph” WOD

Date : 05/27/2013

Location :

21 mcarthur lane
asheville 28801
United States
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Join us on Memorial Day as we do a very special workout in honor of all those who gave their lives so we could have a safe nation to live in. We are doing the Hero WOD Murph, named after Navy Lieutenant Michael Murphy of Patchogue NY, who was killed in Afghanistan on June 28, 2005. This workout was one of his favorites and he named it “Body Armor.” It is now referred to as “Murph” in honor of the 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.

Class times will be throughout the day and we will have heats of 20 people beginning every 30 minutes starting at 8am.

Select the version that is better suited to your own needs and strengths. See one of the coaches for further scaling/modification.

1 Mile (1600 Meter) Run/Row
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile (1600 Meter) Run/Row

“Mini Murph”
1/2 Mile (800 Meter) Run/Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 Mile (800 Meter) Run/Row

1/4 Mile (400 Meter) Run/Row
25 Pull-Ups
50 Push-Ups
75 Air Squats
1/4 Mile (400 Meter) Run/Row


For more information Please visit  :

SuMMit CrossFit
21 MacArthur Lane
Asheville, NC 28803


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