WOD - MONDAY 5/29/17


In memory of Navy Lieutenant Michael Murphy, 29, of N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he had named it "Body Armor." It was renamed "Murph" to honor this soldier who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


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

Option 1: "MINI MURPH"
800m run
50 Pull-up
100 Pushups
150 Air Squats
800m run
Scale and partition reps as needed.

Option 2: Banded Pullups or Ring Rows and Modified Push Ups. Partition reps as needed.

Option 3: Rx movements at bodyweight with partitioned reps.

Option 3: Rx movements with weighted vest (20/14) and partitioned reps.

Option 4: Rx movements with weighted vest (20/14) unpartitioned reps.