160530 “MURPH” (or alternate below if you have already done Murph)

Posted: 05/27/2016 in Uncategorized
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REGULAR CLASS TIMES

MURPH IS OUR SMALL WAY TO HONOR THOSE WHO HAVE SERVED IN THE ARMED FORCES AND LOST THEIR LIVES IN DEFENDING OUR COUNTRY. THANKS TO ALL WHO HAVE SERVED, WE APPRECIATE YOU.

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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.

WARM UP: GET READY TO DO MURPH, 3 ROUNDS OF 5 PULLUPS, 10 PUSHUPS, 10 SQUATS

WOD: MURPH

FOR TIME:

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 SQUATS

1 MILE RUN

*BREAK DOWN THE PULLUPS, PUSHUPS, AND SQUATS AS NEEDED. START AND FINISH WITH 1 MILE RUN*IF YOU HAVE A 20# VEST OR BODY ARMOR – WEAR IT.

*MURPH WILL ALSO BE APTION ON MONDAY IF YOU MISS TODAY

Alternate wod: 20 min amrap:

300m row

3 rope climbs

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