20180528

Don’t forget, today’s WOD will kick off at 0600 in the Combat PT Tent!

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

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 .

For tips (video courtesy of WOD Prep)…

 

 

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

 

Cool Down:

Leg bleeds – 5 min

 

Remember those who gave their lives for our country

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