WOD

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.

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

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

A. Athletes Choice – Strength or Endurance (all classes)
For Max Weight, after w/u – 3 working attempts
*Overhead Squat
*Strict Press
*Deadlift
B. 5:00 Cool down (bike/row/run)

A. Bench Press 10 – 8 – 6 – 4 – 2
B. 3 Rounds for time:
500 Meter Row
50 Double Unders
10 Bench Press (155/105)
1:00 REST

A. Back Squat 5 – 5 – 5
B. For max Reps
0-3:00 100 KB Swings (24/16 – american)
3-6:00 75 GHD Sit-ups (or 100 Ab Mat)
6-9:00 25 Muscle Ups (sub 2:1 ring row+ring dip)
12-15:00 “L” sit holds
C. Banded Shoulder Mobilization

A. For time:
25 K2E & 25 Ring Push-ups
200 Meter Run
20 K2E & 20 RPU
400 Meter Run
15 K2E & 15 RPU
600 Meter Run
10 K2E & 10 RPU
800 Meter run
5 K2E & 5 RPU
B. Mobilize

5 Rounds – 3:00 work/3:00 rest
20 Box Jumps (24/20)
5 Clean & Jerk (M:155/135/115, W:105/95/75)
Max Front Squat in time remaining
*score Front Squat Reps

3 Rounds (no count, just work)
2:00 Slam Balls (30/20)
1:00 REST
2:00 Shuttle Run (10m/back/20m/back=1)
1:00 REST
2:00 5 Hollow Rock + 5 Superman (back & forth)
1:00 REST

A. Mini-Murph (Memorial Murph Prep)
800 Meter Run (optional 1 mile)
50 Pull-ups
100 Push Ups
150 Air Squats
800 Meter Run (optional 1 mile)
*Run start and finish, break up pull/push/squat in any order
B. Mobilize – wall sits/splits