For Time: 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.
Hero WOD Wednesday “Bradley” 10 Rounds for time of: 100m Sprint which will be our fence run 10 Pull-ups sub jumping pull-ups sub banded pu 100m Sprint- fence run 10 Burpees Rest 30 seconds- TAKE A FULL 30 seconds rest
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
If you have a 20# vest wear it... This isn’t Rx+ Also, to help avoid tearing your hands before murph on Monday ... alternate between grabbing the rig with your palms then your fingers. If you can’t do that try to hold the bar tight and avoid swinging on the bar.