AFSA sponsored event with CrossFit Shogun, DoD’s 1st affiliated CrossFit Box.

0730 and 0900

Warm up: 10 Minutes Athletes choice

HERO WOD!

“MURPH”

For time:

• Run, 1 mi
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed.

Start and finish with a mile run.

If you’ve got a twenty pound vest or body armor, wear it.

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.

AFSA fundraising event!!!

$10 fee to compete or complete “Murph”

Prizes for 1st, 2nd and 3rd place winners!!!