WOD

Happy Memorial Day! And thank you to ALL service men and women.

By Lance Mosley

5/29/17


"Murph"


In memory of Navy Lieutenant, Michael Murphy, 29 of Patchogue, N.Y., who was killed in Afghanistan June 28 in 2005. This workout was one of Mike's favorites, he 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 his country and the beautiful people who make it what it is.


Mile Run


100 Pull-ups


200 Pushups


300 Air Squats


Mile Run


*Seasoned athletes(sub 35 min without vest) may wear a 20/10## vest


**Can also be partitioned as such:


20 rounds of Cindy(5 pull-ups; 10 pushups; 15 air squats)


10 rounds of (10 pull-ups; 20 pushups; 30 air squats)



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