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 there on it was 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.
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(10#/20# vest)
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(10#/20# vest)
An appropriate scale for this WOD would be
("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.
Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).
Today's Classes:
10AM Murph
10AM OPEN strength
10AM CrossFit Kids Class
10AM FREE babysitting
Quote:
("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.
Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).
Today's Classes:
10AM Murph
10AM OPEN strength
10AM CrossFit Kids Class
10AM FREE babysitting
Quote:
"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude."
-Jeff Miller