~~~~MEMORIAL DAY~~~~

WOD


"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 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.


Mod Key

P: Smurph

RX: "As Prescribed"

C: Weighted Vest no partitioning

Extra Conditioning

Tabata

Flutter Kicks

Bicycle Crunch


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Scorpion Stretch (pec/shoulder/chest)

Couch Stretch

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