Murph

Coach: Jaime

Warm up:
Row
2 sets of Cindy
5 pull ups
10 push ups
15 squats

W.O.D.: “Murph” for time

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Results: 68:07 Rx

Notes: no band pull ups but I need to learn to Kip or butterfly them. Need to shave it down to 34 minutes

20110501-080432.jpg

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