WOD Thu 11-22-12 “Murph”

WOD Wed 11-21-12
November 20, 2012
WOD Fri 11-23-12
November 22, 2012

WOD Thu 11-22-12 “Murph”

Happy Turkey Day Everyone!

As we enjoy our friends, family and hot food today, take a minute to remember and be thankful for today’s WOD namesake who died as a defender of the freedoms we could easily take for granted.

“The idle man does not know what it is like to enjoy rest”

Group Warmup with the coach



For time:
1 mile Run
100 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.

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