DATE – Saturday
Warm-up/Mobility
Dynamic stretch
WOD A) “MURPH” for time:
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*Break up pullups/pushups/squats however you like.
*Can be divided in half and done with a partner
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.
