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Arbor CrossFit
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3rd Annual Memorial Day Murph on Monday, May 25. 

Heat 1 - 7:30am
Heat 2 - 9am (daycare available)
Heat 3 - 10:30am

"Murph"

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.
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FALL/WINTER APPAREL IS IN!!
Stop in and check out all the new ACF Apparel - it won’t last long! 

Lightweight black zip hoodie $35
Eco-Fleece Zip Hoodie Navy $45
Pullover Hoodie Grey $40
Sweatpants $30
Wool Beanie $25

#CrossFit   #crossFitapparel   #arborcrossfit   #ACF   #Boise  
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Saturday morning WOD!
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Come check us out!  www.arborcrossfit.com - CrossFit Boise Idaho
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Arbor CrossFit is elite fitness for everyone. We offer group and individual coaching, utilizing the CrossFit methodology. CrossFit workouts are comprised of constantly varied functional movements such as pushing, pulling, squatting, lifting, running, etc.. executed at high intensity. We are a welcoming community that empowers you to reach beyond your expectations.
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