While there are still no official classes at the gym yet, there is a group of us meeting at the base track at 0800 on Monday morning to do “Murph”. If you would like to join us, please come out!
30x: Arm Circles both directions
20X: Kickers per leg
10X: Air Squats
10x: Pull ups or rows
10X: Sit ups
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.
Video courtesy of WOD Prep. Some strategy tips for Murph. If looking for some motivation…
Video courtesy of Marvis M
Run -> 2K row per mile
Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows
Push Ups -> Bench Push Ups
Air Squats -> to med ball