9/10/12 WOD

Announcement
This week the theme of the WOD’s is Heroes VS Girls! These WOD’s are some of the hardest and most challenging in all of CrossFit and they should all be done with intensity so we expect everybody to give 110% effort every single WOD. We start with probably the second most famous WOD in CrossFit…Here we go!!!

CrossFit BluePrint Doral Hero WOD
“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time!!!(1 Hour Class Cap)…

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Post thoughts and times to comments!!!

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.

BluePrint Gym Miami Quote Of The Day

“Our deeds determine us, as much as we determine our deeds.”
Marian Evans

“BluePrint Training Provides The Best Service in CrossFit, Boot Camp Miami and Personal Training Miami”