{"id":12219,"date":"2025-05-26T14:59:37","date_gmt":"2025-05-26T21:59:37","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12219"},"modified":"2025-05-26T14:59:58","modified_gmt":"2025-05-26T21:59:58","slug":"2025-05-26","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/05\/26\/2025-05-26\/","title":{"rendered":"2025-05-26"},"content":{"rendered":"<p>WOD<\/p>\n<p>Memorial Day \u201cMurph\u201d (modified a bit)<\/p>\n<p>1 mile run<\/p>\n<p>10 rounds of the following:<br \/>\n5 pull-ups<br \/>\n10 push-ups<br \/>\n15 air squats<br \/>\n5 push-ups<br \/>\n10 air squats<br \/>\n15 sit-ups<\/p>\n<p>200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile)<\/p>\n<p>In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.<\/p>\n<p>To learn more about\u00a0Murph\u00a0click\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Michael_P._Murphy\">here<\/a><\/p>\n<p>Time: 54:03 (completed first mile in 9:27. Total of 50 pull-ups, 150 push-ups, 250 squats, 150 sit-ups)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD Memorial Day \u201cMurph\u201d (modified a bit) 1 mile run 10 rounds of the following: 5 pull-ups 10 push-ups 15 air squats 5 push-ups 10 air squats 15 sit-ups 200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile) In honor of Navy Lieutenant Michael Murphy, 29, &#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":[10,5,4,16],"class_list":["post-12219","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12219","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=12219"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12219\/revisions"}],"predecessor-version":[{"id":12220,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12219\/revisions\/12220"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}