This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt Michael Murphy.
We originally posted this workout  on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!
We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Hips, Chest Opener, Hips

PROGRAM A

WORKOUT

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

There are several ways you can do this workout -
We HIGHLY recommend that MOST of you do Half Murph - which is

Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:

Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

PROGRAM C

WORKOUT

Program C MURPH!

Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:

Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!