STRENGTH:
Press:
10-8-6-4-3-2-2
W.O.D.
3-Person team (one person at each station at same time. Cannot rotate to next movement until rower is done.)
3 rounds (each person does each movement 3 times)
1. 300 meter row
2. Front rack hold 105/185
3. Plank hold
This is one of CrossFit's most well known workouts, in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. LT Murphy was a