Workout of the Day
“Murph”
For time:
1 mile
Run100 Pull-ups
200 Push-ups
300 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.
Post time to comments.
Time 58:30
Done this while wearing a 10kg weighted vest.
The two Crossfit rules of perseverance:
Rule #1. Take one more step. Rule #2. When you think you can't take one more step, refer to Rule #1.
Thursday, August 18, 2005
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1 comment:
Did this one today.
1:07
Straight through w/ vest. Completed the first mile, pull ups and push ups in 30:00. Then hit a brick wall at the squats. The heat got to me which is strange, felt clausterphobic with the vest on. Could only manage sets of ten squats at a time. Had to go out several times to fight off Pukie.
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