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.
Remember this workout isn’t about PR’ing today, so stay present in the workout. Today’s workout is a chance to reflect on the fact that we live in a country that is free thanks to brave Men and Women who have made the ultimate sacrifice for people they don’t even know.
WOD:
“Murph”
For Time
1 Mile Run
100 Pullups
200 Push Ups
300 Air Squats
1 Mile Run
*Partition the Pull-ups, Push-ups, and Air Squats as needed. If you have a weight vest, wear it.
**We will be offering scaled and team versions tomorrow so don’t let the workout scare you from coming in to honor the Great Men and Women of our military that have given their lives for us.
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