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.

Individual Warm-up:

Complete prior to class.

Group Warm-up:

Pacer Run 400m
3 Rounds of Cindy:
  1. 5 Pull-ups
  2. 10 Push-ups
  3. 15 Air Squats

Announcements/MOB:

  • Drink plenty of water, cocount water, Kill Cliff or something!
  • Roll out

Skills & Technique: (Click below for links to more info)

Wod:

Murph
 
For Time:  
 
1-Mile Run  
100 Pull-ups  
200 Push-ups  
300 Air Squats  
1-Mile Run   
 
If you have a 20# vest or body armor, wear it.
Time Limit: 60 Minutes