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.

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