Monday, May 30 2022
MEMORIAL DAY
Member’s Choice of HERO WOD
“Murph” or “Doc”
9am – Hero WOD “Murph”
Run 1 Mile
100 Pullup
200 Push Ups
300 Air Squats
Run 1 Mile
10:30 am Hero WOD “Doc” – Powered by CrossFit Sanctuary
5 rds for time:
400m Run
21 Deadlifts
21 Burpees Over Bar
21 Pull Ups
21 Backsquats
@ 135/95
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
This workout was created in memory of Spc. John Dawson, 22, of Whitinsville, MA, who was killed while on an escort mission in Jalalabad, Afghanistan on April 8, 2015. He was born in Worchester, MA on June 21, 1992. He graduated from Blackstone Valley Regional Technical High School in Upton on 2010. He went to Massachusetts Maritime Academy in Buzzards Bay and Quinsigamond Community College before enlisting in the Army in 2012. Dawson was a combat medic assigned to the First Squadron, 33d Cavalry Regiment, Third Brigade Combat Team, 101st Airborne Division, according to the Department of Defense.
Dawson’s awards include the Bronze Star, Purple Heart, Army Commendation Medal with V Device, the Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal, the Combat Action Badge.
He was known as “Doc” or “Doc Dawson”