“MURPH” Hero WOD 2024 Rx

For Time:
Run 1 Mile
100 Pull-ups to completion. Thence…
200 Push-ups to completion. Thence…
300 Squats to completion. Thence…
Run 1 Mile
(20 lbs Body Armor)
It is much more challenging when you are not able to mix and match the exercises and instead, have to do all the reps in order.
Thank you, LT Murphy for your service and sacrifice.
#fighterpilots #crossfit #crossfitwod #pilot #healthylifestyle #aviation #christ #murph #murph2024 #herowod #memorialday #rememberthefallen

[@dionmancenido6035]

Chin needs to clear above the bar on pull-ups. Arms need to fully lockout on pushups for dude with no shirt. Squats for dude in black shirt… what the heck were those???

[@Sundog12]

Thanks for the feedback. I need to work on those for next year’s Murph. Is there anything else we can do better?

[@jacklin9768]

@@Sundog12 Do it in Cindy Style will also be good. 5 pull-ups, 10 push-ups 15 air squat, or similar break down

[@jacklin9768]

you mean all the no reps for the squat? 🤣

[@Sundog12]

@@jacklin9768 That’s the easy way to do it. As far as I understand Lt Murphy did it the hard way.

[@jacklin9768]

@@Sundog12 For sure