WOD 5/28 "Murph"

Navy Lieutenant Michael Murphy

Warm-up
Dynamic Stretches
Voodoo Bands
10 Pullups
20 Air Squats
20 Push-ups
Mobility work (Shoulders & Hip)

METCON
"Murph"
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

My Time: 39:20
Mark Langkos: 54:20
Rob McPhee: 48:34

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.

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.