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May 26, 2014

Today we will be running a shortened schedule with no evening classes. Classes will be at 5:45, 8:00, 9:30 and 12:00 ONLY. All classes will be doing “Murph”. If you’ve never done this workout you can read about it and the person it is honoring here.

 WOD

“Murph”

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.

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.

Off Ramp WOD

Half “Murph”

800M Run
50 Pull-Ups
100 Push-Ups
150 Squats
800M Run

 

 

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