WOD Saturday 20/07/2019

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 favourites and he’d named it “Body Armour”. From here on it will be referred to as “Murph” in honour of the focused warrior and great American who wanted nothing more in life than to serve his country people. There is a movie made in his honour called “Lone Survivor”, well worth a watch.

“Murph”

Individually or in pairs complete the following,

For time:
Run 1.6km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km

Also available to athletes wanting to go solo will be “half Murph” and “mini Murph” scaling options.

Rx’d+ = 10kg (6kg) weight vest

-If working in pairs, accumulate run and partition reps however between team.

Post option and time to comments.