W.O.D. 5.28.18

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). 

For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 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). 

Today's Classes: 
9-11AM Murph 
9-11AM OPEN strength (Annex) 
9-11 FREE babysitting 

"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude."
 -Jeff Miller


1 comment:

Aimee Lyons said...

Braden-45:05 (RX 20#)
Joe S.
Andrew M. -38:11 (w/vest)
Mike Ro-43:13(no vest)
Theresa L. -42:44(no vest)
Erinn-45:19(Rx vest)
Steph C.-23:48 (1/2)
Ryan Mc.-39:05(no vest)
Jeff H. -56:00(no vest)
Alona- 52:02(no vest)
Aimee/Josh-20:47 (Rx Josh vest)
Johnny-53:30(no vest)
John-70:36 (full band pushup/pullup)
Joe M.-28:03 (1/2)
Brian St.- 38:36(no vest)
Jonathan B/Amritha-32:59
Nicole M./Erika- 34:21
Ellie/Mike S.-38:00 (full run)
Julia D.-36:26(1/2)
Ben/Jess-36:11 (1/2 Murph full run)
Donna/Danielle-42:24 (full runs)
Pete D.-44:44 (classic)
Kevin H.-45:15 (pushup saver)
Dan M.-53:01 (pushup saver)
Laura A. -42:41 (no vest)
Alex B/Missy F-50:55
Emily G/Jeff G-39:23
Ryan A./Ryan S.- 34:38
Evie-53:13 (no vest)
Team Sidecars- 19:47
Manisha/Laura S.-35:15
Kat B.-37:45 (1/2, 1000m row, knee pushup)