For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

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 there on it was 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. Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

An appropriate scale for this WOD would be ("1/2 Murph"): 800M Run, 50 Pull-ups, 100 Push-ups, 150 Squats, 800 Meter Run.

Partner "Murph" is also an option: two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

compare to (5.22.12) 

Community Notes:
ONLY 9:00AM class today!

Make sure to sign up for Snatch Sundays with Steph and Paul.

HAPPY BIRTHDAY JASON! Without your love, support, coaching and quick comebacks on the blog, CFKoP wouldn't be what it is today!!  If anyone would like to celebrate with a few beers post WOD today please join us for a "stink and drink" and BBQ to celebrate Jason's birthday!

One of Jason's early workouts...thanks for sticking by my side!!

"We come, not to mourn our dead soldiers, but to praise them." 
— Francis Amasa Walker

Peterson 51:56 ROM-squat
Mike S 58:38 Rx
Derreck 66:55 Rx
Jess C 54:22 Rx
Jim C 49:33 Rx Vest
Oleg 52:33 Rx Vest
Kim G 66:04 band
Rinat 59:36 Rx Vest
Tim Mcc 46:55 Rx Vest
Mel 59:44 Rx
Renay 42:33 band

1/2 Murph
John M.  34:35 band
Dave 32:29 band
Megs 24:06 Vest
Erika 30:02 JNa 34:33
Jill/Sydney 32:29
Jonathan 33:53 2miles
Jason C 33:01
Agam 26:10

Team Murph
Jess S. Shannon Trisha Lou 30:04 Sc
Mark B/Brian R 25:03 Rx
Jeff F/Steph V Sc
Kevin/Lauren M 54:17 Sc
Kathleen Arin 37:59 


Megs said...

Is Jason checking his pulse?

Thanks for being a great coach and believing in me more than I do in myself! You make me not want to disappoint you!

Chris P. said...

Yo Jas, happy birthday! You are always good for a technical discussion about anything CrossFit and you're one of the most observant guys I know. Even though you are always "not drinking beer" again, I hope you had a few today to celebrate!