{"id":8996,"date":"2021-05-31T16:22:13","date_gmt":"2021-05-31T23:22:13","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=8996"},"modified":"2021-05-31T16:22:13","modified_gmt":"2021-05-31T23:22:13","slug":"2021-05-31","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2021\/05\/31\/2021-05-31\/","title":{"rendered":"2021-05-31"},"content":{"rendered":"<p>WOD<\/p>\n<p>MEMORIAL DAY<\/p>\n<p>\u201cMurph\u201d<\/p>\n<p>For Time:<\/p>\n<p>1-Mile Run<\/p>\n<p>100 Pull-ups<\/p>\n<p>200 Push-ups<\/p>\n<p>300 Air Squats<\/p>\n<p>1-Mile Run<\/p>\n<p>If you have a 20# vest or body armor, wear it.<\/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 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Michael_P._Murphy\">here<\/a><\/p>\n<p>Time: 1:19:06 ((Might be my slowest Murph workout at 79:06) had pain in left shoulder going into this and took several opportunities to rest. I also did several scaled push-ups on my knees)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD MEMORIAL DAY \u201cMurph\u201d For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air 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 &#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-8996","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\/8996","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=8996"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8996\/revisions"}],"predecessor-version":[{"id":8997,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/8996\/revisions\/8997"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=8996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=8996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=8996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}