***9:30AM Class ONLY. All other classes are canceled for Memorial Day***
Murph: 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:
“Murph“
RX Individual:
1 Mile Run
100x Pull Ups
200x Push Ups
300x Air Squats
1 Mile Run
Wear a 20# Weight Vest.
Scaled Individual:
800M Run
50x Ring Rows or Pull Ups
100x Push Ups (Scaled)
150x Air Squats
800M Run
RX Team (2 Members):
1 Mile Run (8x200M Relay)
100x Pull Ups
200x Push Ups
300x Air Squats
1 Mile Run (Together)
Scaled Team (2 Members):
800M Run (4x200M Relay)
50x Ring Rows or Pull Ups
100x Push Ups
150x Air Squats
800M Run (Together)
INDIVIDUAL STANDARDS:
Murph starts & ends with a mile (RX) or 800M (Scaled) run. Pull ups (RX/Scaled) or ring rows (Scaled), push ups, & air squats can be partitioned as needed to complete the WOD in the fastest time possible. RX: Wear a 20# Vest.
TEAM STANDARDS:
The first mile (RX) or 800M (Scaled) will be completed as a relay in 200M increments. Pull ups (RX/Scaled) or ring rows (Scaled), push ups, & air squats may be partitioned in any order but only one person can work at a time. The final mile (RX) or 800M (Scaled) must be completed as a unit/team. RX: Wear a 20# Vest.
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