Daily WOD

Memorial Day
Murph

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

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.

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.

May 26, 2014

Monday 05.26.2014

Memorial Day Murph For time: 1 mile Run 100 Pull-ups […]
May 23, 2014

Saturday 05.24.2014

Teams of 2 complete for time: 100 yrd Overhead Walking […]
May 22, 2014

Friday 05.23.2014

EMOM x 10 min 3 Squat Cleans 5 ring dips […]
May 21, 2014

Thursday 05.22.2014

Deadlift 4×3 then 4 Rounds for time: 10 Strict Toes […]