For Murph

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

 

Lift:

Back Squat
75% x5 reps
85% x3 reps
95% x1 or more reps

Today's WOD:

Memorial Day Murph
  
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
For time.
Last on: 05 30 11
Time Limit: 1 Hour

Warm-up:

  1. Group Tabata
  2. Walk: Outside, Inside, Heel, Toe

MOD:

  • Pose Running
  • Squat
  • Pull-up
  • Push-up

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Matt K. 51:33 w/mitchell

Mitchell 5:33 w/Matt

OMD 56:45

Dustin 40:38 w/Andrew

Ana ?

Abs 32:33 1/2 Murph

Craig 51:20RX

Corey B. 50:31 RX

Lindsey B. 41:02 w/Kari

John K. 52:08 RX

David G. 33:58 1/2 Murph

Andrew 41:02 w/Dustin

Kari 41:02 w/Lindsey

Gustavo 51:51 w/Steve

Joslyn 51:51 w/Luisa

Steve 42:32 w/Josly

Luisa 42:32 w/Joslyn

Luisa 42:32 w/Joslyn

Special K. 50:36 

Silverback ?

Jimbo ?

Professor. 46:31 w/20lb Vest RX

Merrick 71:04 Overtime

Brian C. 48:41 RX

Markindey 44:10 1/2 Murph

Charlie 39:00 w/ Mighty

Little G. 72:37 Overtime

Rynn V. 65:15 Overtime

Jackie A. 43:06 1/2 Murph

AJ 71:05 overtime

Mighty Mouse 39:00 w/Charlie

Carnivore 50:16 w/ 20lb vest RX