MEMORIAL DAY MURPH
Adapted version of the CrossFit Hero WOD “Murph”
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.
Standing Lower
with a 20/14 weight vest
1 mile Run/1600m Row or 3200m Bike Erg
100 Pull Ups / Scale Ring Rows/ Jumping Pull Ups
200 Push Ups/ Scale Knee or Box push up
300 Squats ( may use a box at parallel)
1 mile Run/1600m Row or 3200m Bike Erg
Standing Upper
with a 20/14 weight vest
1 mile Run
100 Pull Ups /Scale Ring Rows/ Jumping Pull Ups
200 Sit Ups
300 Squats
1 mile Run
Seated
with a 20/14 weight vest
1 mile Wheel or 1600m Ski
100 Pull Ups
200 Push ups
300 Med ball Sit 14/10 ups or Russian Twists ( 16/8 kb)
1 mile Wheel or 1600m ski
