20210524

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

Murph 2021

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. The Combat PT Tent will run this event from 0600 to 0900.

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Need strategies? Video courtesy of WODprep

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

 

Roll out whatever hurts

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