Warmup:

2 Rounds (if wearing a vest, put vest on for Round 2):

200m Run

Banded 7s*

10 Squat2Stands

10 Kickers per leg

5 Push-ups

10 Air Squats

-On Rig-

5x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

A Skip 30’ and back**

B Skip 30’ and back**

Videos courtesy of Mayhem Athlete and Runify, respectively.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)

 

WOD:

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

 

Wear a weighted Vest if you have one

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 doing 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 weighted vest or body armor, wear it.  Looking for strategies? (video courtesy of WOD Prep)

 

 

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