WOD Friday 28/08/2015

“Murph” or “Team Murph”

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

50min 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.

Post time to comments.



4 Comments on “WOD Friday 28/08/2015

  1. Good little cruisy warm up for the accountability WOD on Saturday. Hoping for something a little more challenging to build team moral.

  2. Awesome battle for top male time this morn between Andrew and Ryno.C, well done to Britt as well for punching out an impressive PB to head the girls!!

    A big effort and congrats to Gill on having a crack at rxd and getting it done, well done champion!!

    • Cheers Mick. Next time we’ll do it side by side and see how hard we can push each other.