***9am & 10am classes only. Open gym is 11-2pm
Conditioning
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air 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.
WOD Notes: 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. Please arrive early for warm-up as this WOD will be lengthy! If you plan on doing a full “murph” it should take about an hour or less. You may scale this WOD by doing half of the reps of all the movements.
Great work today everyone!
I’m going to Rage all over this WOD face!! Tim’s face says it all!
Happy faces!