5/23/2023 Tuesday - CrossFit Soda City

CrossFit Soda City WOD for Tuesday, May 23rd, 2023 Columbia, SC
May 22, 2023
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CFSC will be taking on our annual "Murph" this coming Saturday, May 27th, with heats at 8 a.m., 8:30 a.m., and 9 a.m.!

Members can just show up to whatever Heat time that works for them!

(Regular 10 a.m class Sunday, closed Monday for Memorial Day)


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.


E2:30 x7

2 Cleans + 2 Front Squats



7 SA DB HC&J ea arm 50/35

14 Wall Balls 20/14

28 DU

**14min cap**

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