Warm up:
Dynamic stretch
Kipping progression- also take time to set up scaling option for pull ups
2 sets
200m Run, 2 sets: 3 Pull Ups, 6 Push Ups, 9 Squats
WOD: BENCHMARK
“Murph”- for time
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Pull Ups, Push Ups, and Squats can be partitioned as athlete deems fit.
In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.
