{"id":11398,"date":"2024-05-26T12:16:40","date_gmt":"2024-05-26T19:16:40","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11398"},"modified":"2024-05-26T12:22:35","modified_gmt":"2024-05-26T19:22:35","slug":"2024-05-26","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/05\/26\/2024-05-26\/","title":{"rendered":"2024-05-26"},"content":{"rendered":"\n<p>WOD<\/p>\n\n\n\n<p>Memorial Day \u201cMurph\u201d<\/p>\n\n\n\n<p>1 mile run<\/p>\n\n\n\n<p>100 push-ups<\/p>\n\n\n\n<p>200 sit-ups<\/p>\n\n\n\n<p>300 squats<\/p>\n\n\n\n<p>1 mile run<\/p>\n\n\n\n<p>If you have a 20# vest or body armor, wear it.<\/p>\n\n\n\n<p>In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.<\/p>\n\n\n\n<p>To learn more about&nbsp;Murph&nbsp;click&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Michael_P._Murphy\">here<\/a><\/p>\n\n\n\n<p>Time: 1:05:49 rx (10 min first mile, 51:32 at start of final mile)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-576x1024.jpg\" alt=\"\" class=\"wp-image-11402\" srcset=\"https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-576x1024.jpg 576w, https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-169x300.jpg 169w, https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-768x1365.jpg 768w, https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-864x1536.jpg 864w, https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318-700x1244.jpg 700w, https:\/\/dontlookhere.com\/crossfit\/wp-content\/uploads\/2024\/05\/img_1318.jpg 1125w\" sizes=\"auto, (max-width: 576px) 100vw, 576px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>WOD Memorial Day \u201cMurph\u201d 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about&nbsp;Murph&nbsp;click&nbsp;here &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-11398","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11398","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=11398"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11398\/revisions"}],"predecessor-version":[{"id":11404,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11398\/revisions\/11404"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}