MURPH 2019

WOD
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

SCALED
1 Mile Run
50 Pull Ups/100 Ring Rows
100 Push Ups
150 Squats
1 Mile Run

FITNESS
800 Meter Run
50 Ring Rows
75 Push Ups
150 Squats
800 Meter Run
*30 Minute TimeCap on FITNESS

Perform the pull-ups, push-ups, and squats as a chipper. Meaning you have to finish all pull-ups before moving on to push ups and all push ups before moving on to air squats.

Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. If you're unable to run, then row or bike. 

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.

Nick FiorilliComment