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.
Lower reps per set than last time, so aim for heavier weights per round.
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
This WOD will run Fight-Gone-Bad style. This means, there is no pause between movements. Once the 60 seconds of rowing is up, you jump right into your 60 seconds of burpees. This means you should plan accordingly for the transition. Suggest about 10 – 5 seconds prior to the end of a 60-second piece, stop whatever movement you are doing and go set up for the next move. Unless you’re in the rest minute. Rest that full minute,…you’ll need it….
pic courtesy of CrossFit HQ. With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Video courtesy of The CrossFit Games. With Regionals kicking off last weekend, a quick trip down memory lane. Good news? You won;t have to run on a Tru-Form treadmill (would be cool if we had them, but would be a lot rougher too). Also, no need to worry about moving your box every 20 reps in the Box Jump Overs.
OHS – 115/85, 95/65
GHD – Ab Mat
DU – 2:1 SU
SDHP – 115/85, 95/65
BJ Over – 20/16
You can also scale the movements in half to ensure you finish in the 26 min timecap