Saturday 18th July
Warm up: 3 Rounds- 5 pullups, 5 pushups, 5 squats
HERO WOD ‘Murph’
*if you’ve got a weight vest – bring it. I’ve got one for a lucky athlete…*
For Time
1.6km Run
100 Pullups
200 Pushups
300 Squats
1.6km Run
Scaled Murph – Half of everything!
Performance: Do Murph with no partitioning.
“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”
