29
May

Mon.

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Murph pic 
 
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.

Memorial Day Murph

Run 1 mile • 1200m • 800m 

Pull ups 100 •  75 • 50

Push ups  200 • 150 • 100

Squats  300 200150

Run 1 mile • 1200m • 800m

*Unmodified Men Wear a 20 lb weight vest

Women Wear a 14lb weight vest.

 mWOD

Post WOD – Roll out & Stretch

Advanced • Intermediate • Foundational

Scale to capabilities

 

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