“Murph”
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.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
For Time.
(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.)
On the Minute….
Strength: 3 sets of Front Squats
1st Set: As Many Reps Possible in 2 minutes@85% of 1 RM
2nd Set: As Many Reps Possible in 2 minutes@65% of 1 RM
3rd Set: As Many Reps Possible in 2 minutes@45% of 1 RM
WOD:
Perform the following exercises each minute on the minute for 15 minutes:
5 Presses (75-95#M/45-65#W)
10 Air Squats
10 Push Ups
