Date<\/strong>: 05\/28\/2018<\/p>\n PAX<\/strong>: All interested<\/p>\n <\/p>\n <\/p>\n Launching from Leinbach Park @ 0800 after the Memorial Day convergence. A Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, then another mile run. We\u2019ll run over to Speas for the pull up bars there, and head back after the work is done. Sets can be split up, or PAX can do a fractional Murph. All are encouraged to simply do their best in honor of Memorial Day.<\/p>\n It\u2019d be great to have a shovel flag present to carry with us. Expect music, lots of MC, all 3 Fs present, and plenty of pain. Hope to see you all there!<\/p>\n <\/p>\n VG<\/p>\n For a little history, check out this<\/a> great blog post. An excerpt is pasted below:<\/p>\n In case you\u2019re unfamiliar, \u201cMurph\u201d is a classic CrossFit workout known as a\u00a0Hero WOD<\/em><\/strong>. Hero WOD\u2019s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005, and was awarded a posthumous Medal of Honor. The movie \u201cLone Survivor\u201d\u00a0depicts<\/a> his heroic actions and how he was killed.<\/p>\n This workout itself was Michael\u2019s favorite workout to do, which at the time referred to it as \u201cBody Armor\u201d, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.<\/p>\n <\/p>\n Memorial Day Murph QIC: Van Gogh Date: 05\/28\/2018 PAX: All interested Launching from Leinbach Park @ 0800 after the Memorial Day convergence. A Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, then another mile run. We\u2019ll run over to Speas for the pull up bars there, and […]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[105,121],"tags":[],"class_list":["post-5042","post","type-post","status-publish","format-standard","hentry","category-convergence","category-murph"],"acf":{"q":"Van Gogh","date":"05\/28\/2018","pax":"All interested "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5042","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=5042"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5042\/revisions"}],"predecessor-version":[{"id":5044,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/5042\/revisions\/5044"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=5042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=5042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=5042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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