Archive | WOD


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


“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.