WODs

WOD

May

28
Monday

Foundation

Movement Review

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.

WOD

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the Pull-Ups, Push-Ups, and Squats as needed.
Start and finish with a mile run.

Rx+: All with a Weight Vest (20/14 lb) and/or Unpartitioned

Scale to Half Murph:
800 m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 Run

Partition as needed.

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