{"id":2489,"date":"2013-05-27T10:36:46","date_gmt":"2013-05-27T17:36:46","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=2489"},"modified":"2013-05-27T16:03:34","modified_gmt":"2013-05-27T23:03:34","slug":"2013-05-27","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2013\/05\/27\/2013-05-27\/","title":{"rendered":"2013-05-27"},"content":{"rendered":"

Memorial Day Murph<\/p>\n

1 Mile Run
\n100 pullups
\n200 pushups
\n300 squats
\n1 Mile Run<\/p>\n

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.<\/p>\n

This workout was one of Mike\u2019s favorites and he\u2019d named it \u201cBody Armor\u201d. From here on it will be referred to as \u201cMurph\u201d 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.<\/p>\n

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you\u2019ve got a twenty pound vest or body armor, wear it.<\/p>\n

Time: 61:09 Rx (pr)<\/p>\n

\"me_post_murph_1024x640\"<\/a> \"hand\"<\/a>
\nNot too bad for 100 pull-ups.<\/p>\n","protected":false},"excerpt":{"rendered":"

Memorial Day Murph 1 Mile Run 100 pullups 200 pushups 300 squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike\u2019s favorites and he\u2019d named it \u201cBody Armor\u201d. From here on …<\/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-2489","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\/2489","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=2489"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2489\/revisions"}],"predecessor-version":[{"id":2496,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/2489\/revisions\/2496"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=2489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=2489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=2489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}