Monday, May 29th, 2017

Lt. Michael Murphy

 

A) Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

B) Strength/Skill

Warm Up/Stretch

 

C) WOD

“Murph”

For Time:

1 Mile Run

100 Pullups
200 Pushups
300 Air Squats

1 Mile Run

Rx is done with a #20 Weighted 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 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. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.