SUNDAY, DECEMBER 2ND 2018

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Ryan Barlow | December 1, 2018 | no comments |

9:00AM HAMSquad WOD

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. First posted 18 August 2005.

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

or…

“Murph-ish”

2 Rounds:

5 Rounds of “Cindy”

50/35 Calorie Bike/Row

5 Rounds of “Cindy”

50/35 Calorie Row or Bike

 

1 Round of “Cindy”

5 Pull-ups, 10 Push-ups, 15 Air Squats

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