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Weekly Movement Forecast
M = Murph
T = Wide Stance Box Back Squats
W = Carnival Workouts Episodes IV + V
Th = DB Bench Press
F = Snatch Work
Hero WOD Murph!
For Time (50:00 CAP)
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
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.
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.
Congratulations if you are still reading this far down and not freaking out! hahaha
We will however be building up our conditioning for our annual Memorial Day Murph Hero Workout. So be prepared as we gradually ramp up the running and bodyweight movements...!
EMOM x 10
Odd: 200/150m Ski-Erg/Row
Even: 5-10 HSPU (C=Strict)
For Time (12:00 CAP)
Calorie Ski-Erg/Row (W = 8/16/24 Calories)
Push Press (75/55#) (C= 115/75#)
Post Results to the whiteboard.