Murph WOD - Saturday May 21st 10:00am


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”

1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 Mile Run

**Partition the pull-ups, push-ups, and squats as needed.

SCALED: Team Murph / ½ Murph

½ Murph

800m Run

50 Pull ups

100 Push ups

200 Air Squats

800m Run

2-3 Person Team Murph

1 Partner working at a time, both partners will complete 800m Run together then partition the pull ups, push ups, air squats.

#run #pullups #pushup #airsquats

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