5.26.2019

W.O.D. 5.27.19























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). 

 "Murph" 
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 

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

5 comments:

Aimee Lyons said...

Gordy/Krista 40:28
Edwin 40:00 1/2 Murph
Evie 66:15 full no vest
Bev :)
Jill A 50:21 full no vest
Danielle 58:54 snake PU- full
John King Rx vest unpartitioned
Aimee 52:53 rx 12# vest unpartitioned
Erinn M 55:13 10# vest 100 reg PU, 100 Knee PU
Andrew M 44:38 rx
Ellie 67:35 full no vest (knees 40 reps)
Theresa 59:14 rx

Aimee Lyons said...

Beenash/Sara 46:40 (1/2)
Steve (drop in) 45:11 full no vest
Mike M 38:20 (1/2)
Shane 63:30 Rx 25# vest
Jason L 38:20 (1/2) snake PU
Jerry/Caleb 36:45 800 run
Luke 48:45 (15 rds 800M)
Colleen/Alex/Erin (vest) 28:15
Ryan S 50:11 12# vest - full
Subhan 48:48 full no vest
Lea/Dan 35:05 mile

Aimee Lyons said...

Lily 38:25 full mile (1/2) reps
Ellie G 30:29 (1/2) band
Ellie P 53:15 knee pu - full
Matt D 50:10 full, no vest
Missy/Alex 45:04 band
Jess S 51:31 full no vest
Mike S 65:21 full no vest
Kevin B/Michael 60:36 full, no vest
Laura A 45:15 full, RR
Neil/Kim 44:40 (1 mile)
Esra/ Raj 42:53
Tori Alona 40:00 1 mile
Jessie S 31:32 1/2 RR, Knee PU

Aimee Lyons said...

Donna/Laura 44:44 band/strict snake
Jess M 37:51 bike/2 miles/RR 20" PU
Ben M 56:54 full no vest
Matt/Jessie 52:48 (sc)
Dana D 45:16 full no vest
Jeff H 61:30 (3/4)
Erika 40:58 knee PU (1/2)
Kevin H 48:16 full no vest
Pete D 45:12 full no vest
Anne B/ Mae 2K row band
Joe S 48:30 full no vest
Alex T/Caitlyn/Steph C 43:44
Lucas 55:45 full no vest
Nikki 52:57 full no vest unpartitioned
Neil D 53:36 full no vest

CFKOP iPad said...

Sean s 65:35 Rx 20# sequential
Jeremy D 61:39 no vest