Today is the day we honor those who have died in the line of duty.  It takes a very special person to put their lives on the line for others and it takes a very special family to be able to offer their loved one up to others as well.  For all of those who have died, or lost someone in the line of duty, thank you from the bottom of our hearts.  MURPH is a CrossFit workout named after Lt. Micheal Murphy. He died in the line of duty while trying to get a rescue group to his crew. If you haven't ever heard about this story, here is a link to his story.  You can also read the book or watch the movie called "Lone Survivor". RIP Murph




Complete the following: 


For Time: 

**while wearing a 20/15 pound weighted vest: 

.......1 mile run

.......100 reps Pull Ups

.......200 reps Push Ups

.......300 reps Squats

.......1 mile run


MWOD: tend to Achilles, quads, roll out lats, and work the shoulders. Take care of your hands during the workout!!!