WOD 10/24/14

Be on time (12:10) or early. Need to be ready to go. Hero WOD Friday.

Pre-WOD (Skills/Strength):
5 Pull-ups
10 Push-ups
15 Air Squats

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. Some of you will have to do a 1/2 Murph or a 1/4 Murph, but most will be doing a full Murph.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(Courtesy of crossfit.com)


Post-WOD (Challenge/Cool-down):
Stretch (if time allows)

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