First posted on CF mainsite August 18th, 2005.
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.
--------------
Class time at 9 AM. WOD will start at 9:15. Cookout to follow. Hopefully be eating by 11. We'll have two grills this year. Bring what you want to throw on the grill.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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. Some of you may choose to cut everything in half. For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest. Newer athletes we'll likely scale you even less than half.
RSS Feed