CrossFit Kivnon 170529


Only one class... 9am

"Murph" for time!!! 

Friends and family welcome!!!!! 

1 mile run

100 pull-ups

200 push-ups

300 airsquats 

1 mile run

If you have a weighted vest wear it

This is a chipper. Start at the top end at the bottom. 

Movements can be modified and shared with a partner. 

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.