4/4/2022 Monday - CrossFit Soda City

CrossFit Soda City WOD for Monday, April 4th, 2022 Columbia, SC
April 3, 2022
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CFSC will be taking on our annual Murph on Sunday, May 29th, Memorial Day Weekend, with heats at 8 a.m., 8:30 a.m., and 9 a.m.

There will be scaling options for all levels of fitness!

More details coming soon!


For time:

1 mile Run

100 Pull-ups

200 Push-ups

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'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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.



12 alt FR Lunges



"Half Murph"

800m Run


10 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats


800m Run

**final run @ 18:00**

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