WOD 10-29-2015

 IMG 2963 WOD 10 29 2015 
“Murph”For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

47 minute cut off.

Split the pull ups, push ups and squats any way you want.

Compare to: 06-12-2015

Mobility: pick any 4 mobility drills 

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.

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