Memorial Day - Murph

WOD

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.

Schedule

We will be hosting 4 heats 7AM - 8AM - 9AM - 10AM. The goal is that members start the workout at one of these heat times. We will have multiple clocks available in the main floor and going together will keep the camaraderie high in the building. On the whiteboard we will have examples of different rep schemes and a list of available smart scales to make this workout hard but doable for each and every attendee. If you have someone in your circle who would like to do the #MurphWOD with us, bring them! This workout is free to the public.