Group: Assault Bike Push-o-War
Either solo, or in teams of two or three complete the following work for time (one person working at a time)
WoD: “Half Murph” (40′ 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 half mile run. If you’ve got a twenty pound vest or body armor, wear it, should you choose
1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 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 some 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.
Bring your own vest/body armour, if you have it.
MOB: Roll Posterior / Lax Shoulders