Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

pic courtesy of Saxson CrossFit

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Video courtesy of WOD Prep.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  Unfortunately, the Combat PT Tent is not able to do a special event for this WOD this year, but it is still the workout of the day, so feel free to do this either at the Combat PT Tent or over at the track.

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.

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Row

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

Roll out whatever hurts