Sat 12/21/13

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 In WOD Blog

Sat 12/21/13:
Murph
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.

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

50 minute time cap. If you make it to the run before 50 minutes, you may choose to complete the WOD.

Half Murph’s will be allowed and advised upon¬†for those that anticipate taking more than 1 hour to complete the WOD as prescribed.

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