Group: No Group, so warm your stuff up on your own today We will be starting the WoD at 9:45am sharp.
WoD: “Murph” (1:45 hour time cap)
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.
1 Mile Run
1 Mile Run
Several ways to do this one.
Just get through it: break up the pull-ups, push-ups, and squats any way you like. I suggest 20 “altered” Cindy’s: 5 Pull-ups, 5 Push-ups, 15 Air Squats, 5 Push-ups per round between runs. This leaves the rest on the ground to a minimum.
With a weighted vest: Wear a 20# vest to add to the fun. We’ll have 3 available.
Hard Style: Do all of your pull-ups, before moving to your push-ups, before doing your squats. Runs on the ends as usual.
Hard Style with a vest: ‘nough said.
If we have more than 3 takers, I’ll create a tie-breaker based on how hard you plan to make the WoD. Bring your own vest/body armour, if you have it.
We’ll have a cookout/pot luck afterwards with hamburgers and hot dogs provided. Please bring a side and what you want to drink.