WOD 05.27.13 “Memorial Day Murph”

“Murph”

Murph

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

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 here on it will be 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. You may do this workout by yourself or with a partner. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Partner “Murph”

Both Partners run 1 mile together

With only one partner working at a time complete the following total reps.

100 Pull ups

200 Push ups

300 Air Squats

Both Partners run 1 mile together

“Mini Murph”

Run 800 meters

50 Pull Ups

100 Push Ups

150 Air Squats

Run 800 meters

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