FREE FRIENDS AND FAMILY MEMORIAL DAY!
"Murph"
For time:
1 mile Run (10#/20# vest)
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 men 20#)
This can be done as an individual, partner or team!
Quote:
I have long believed that sacrifice is the pinnacle of patriotism.
- Bob Riley
Photos:
Photos:
Aimee and Giulia 23:36 No vest
ReplyDeleteTim /Anna/Brian 43:10 NV
Jess A and Meggan 19:52 1/2
Laura P 28:46 full run 1/2 reps + 29 weeks w baby
Ryan A 28:42 1 Mile bike 1/2 reps
Erika 35:01 1 mile 1/2 reps 800m
Danielle Lizz and Tara 35:20 band pu
Chris EJ 35:35 RR
Therese Matt 36:36 1/2
Gordy/Krista/Annie/Pat 30:35 no vest
Michael C and Kevin 42:22
2 beasts and a beauty (Tori Jay Jason) 43:52 scaled
Joe M 1/2 41:03
Nate and Erin 43:35 scaled
Rich A 42:35 Rx
Matt B Anne B Jessie Mark B 39:56 sc
Erik F John P Garry 48:15
Pam and Jayla 41:20
Raj Neil Amanda 50:03 scaled
Manisha and Nicole 49:15
Dana 50:28 full rx no vest
Nicole M/ Leslie 52:36 scaled
Jill and Sydney 53:26 sc
Jill A 52:49 full rx no vest PR!
Chris 48:29 rx
Julie R 66:17
Mike F 1 mile 10 rds cindy 1 mile 67:43
Cline 67:37 Rx full No vest
Alona 56:17 full rom pu
Jenn S 76:30 full rom pu