Memorial Day Murph

Pictures provided from Omar

Virtual Options

Hosted by WheelWOD – Logan Aldridge
Time 10:00AM EST
Zoom ID: 810 4416 8451
Password: wheelwod

Evening option hosted by limitless performance
Tome 5:00PM EST
Zoom ID: 83558912628
Password: 947406

“Murph”

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

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.

Adaptations:

Upper:

For time:
1 mile Run
100 Jumping Pull-ups or ring rows
200 Push-ups (banded or floor press)
300 Squats
1 mile Run

Lower

For time:
1600m Row
100 Pull-ups
200 Push-ups
300 Squats to box
1600m row

Seated

For time:
1 mile Wheel
100 Pull-ups
200 Push-ups
300 Seated back ext or sit ups
1 mile Wheel

Neuro

For time:
1/2 mile Run
100 ring rows
100 Push-ups
200 Squats
1/2 mile Run

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