Monday, May 29, 2017

Hero WOD  "Murph"
 
1 Mile Run
 
100 Pull-ups
200 Push-ups
300 Squats
 
1 Mile Run
 
#20 Vest or Body Armor
 
L3: 1 Mile Run- 5 Rounds 20 Pull-ups/ 40 Push-ups/ 60 Squats – 1 Mile Run
L2/L1:  Scale
 
Other scaling options include but are not limited to:
 
1 Mile Run- 20 Rounds Cindy 5/10/15- 1 Mile Run
 
Sharing workout with partner or 2.   
 
Scaling any portion of volume or distance.

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.