Join us TODAY, Memorial Day, Monday May 31st at 10:00 AM at the "Lyons Den" (555 W. Beidler Rd, KoP) as we honor Lt. Michael Murphy and commemorate all who died while serving this country. There will be a picnic and social to follow; burgers, dogs and drinks provided, bring a snack or dish to share.
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).
Quote:
"There is nothing nobler than risking your life for your country."
