Memorial Day Murph

I saw this posted on Instagram (thank you @wolfgang2242) and really liked it: 

This weekend is for remembering and loving those that have gone before us.  It's also a great time to think of those that are with us now.  These moments can be fleeting, it all changes, sometimes sooner than we would like.  Enjoy those you are with, whether there are many or few.  Cherish what is right now.  It's the best way to love. 

Thank you to all who have served our country, and to those who are serving right now.  

Monday's WOD is a Memorial Day tradition for CrossFitters and CrossFit affiliates around the country, and around the world.  Here's the brief background on who "Murph" is, and how the workout was conceived.

"Murph" 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.

- CrossFit.com (July 18, 2005)

WOD for 05-30-16:

"Murph"

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Our recommendation is to partition the pull-ups, push-ups, and air squats as 20 rounds of "Cindy" (5 pull-ups, 10 push-ups, 15 air squats repeated 20 times).  If your PR is under 40 minutes, and you've been training consistently (4+ times per week) at the Rx/Black level, then wear a weight vest ("body armor") if you have one.  

(Compare to 05-26-15 and 05-27-13)