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WEDNESDAY, OCTOBER 22, 2014

Workout of the Day: Monday 5-28-2012

“Memorial Day Murph”! http://www.memorialdaymurph.com/

WOD: “Murph” Complete for time:

  • Run 1 mile
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • Run 1 mile

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. First posted 18 August 2005

Notes: Must wear a 20 lb. weight vest to Rx! Split up the reps in between the runs any way you want.

Scaling Groups: A: 800m’s, 33, 66, 133 B: 1200’s, 66, 133, 200 C: same as above





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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