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In honor of Memorial Day and the men and women of our Armed Forces (especially those who have made the ultimate sacrifice for our freedom), today’s workout is an adaptation of one of the original Crossfit “Hero” WoDs,  “Murph“.

There is a great book on the mission known as “Operation Redwing and the heroic fight of that 4-person SEAL team. It’s called “Lone Survivor” by Marcus Luttrell. Soon to be a movie. Lastly, here‘s a word from one of Luttrell’s rescuers.

5/28 Workout: “Bootcamp Murph” – For time: Run 1 mile. Then partition 100 Push Ups, 200 Sit Ups and 300 Sit Ups as you wish. Finish with 1 mile run. * Scale as necessary.

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