BACKGROUND ON THE W.O.D.
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 United States Navy SEAL Lieutenant and the first person to be awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.
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.
Strength
Back squat
3-3-3 max reps 3-3-3
50%/3, 60%/3, 70%/3, 80%/ max reps then back down.
Wod
3 rounds
15 Power clean 65/95
15 wall ball
Then right into
3 rounds
15 front squat 65/95
15 pull up
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 
