Class Starts at 9am!
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.
1 Mile Run
100 Pullups
200 Pushups
300 Air Sqts
1 Mile Run
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POST MURPH PARTY- Vic, Katy & Elizabeth's Send off!
12 comments:
First Murph today
Did the scaled version in 28:30, substituting rows for the runs. Accidentally did 11 rds of 5/10/15 instead of 10, still not sure I would've made 25 min though.
So now I can set a goal to do the whole thing next year.
Good luck Vic and fam!
43:?? 53 maybe. No vest. Push ups really slowed me down
47:01 no vest.
Anyone have a trailer or know of a trailer for sale?
If so, let JW, TW or Bus know!
42:40 Rx'd(vest)
First Murph for me as well. It was great to see everyone out there today for a great workout. Very motivating being part of such a large, great group.
38:31 for the scaled Murph...over time but now I know what I need to look forward to next time.
Good to Vic and his family!! Have a great time in Alaska!
Scaled with jpu - finished 1st half Murph by 21:34 and 2nd half by 47:04 :D
THANK YOU RACHEL!
Be sure to check out Rachel's wonderful pics on Apex's FB page
Great day at the box this morning. Thanks to everyone who came out to do Murph and spend time to hang and celebrate with Vic and Katy.
33:49 No Vest
44:54 Rx vest
44:49 no vest
40:23 no vest.
Not pleased at all with this performance. Had no strategy whatsoever. I used to be strong in push-ups, but they did me in today. I needed to run a 6:55 last mile in order to break 40, which I should have been able to do, but I just didn't go for it. If / when I do this WOD again, I will aim to do 5-10-15 OTM for as long as I can. I should have been done well below 40:00.
That said, I loved this WOD, and I'm thankful for Lieutenant Michael Murphy and thousands of others who have given their last full measure of devotion to give me a decent, safe, and secure home. Thanks to all those who have served in our armed forces.
Vic, I wish I could have gotten to know you over the past 8 months or so. All the best and Godspeed on this next chapter in your life. And congratulations and God bless you on your new little one on the way.
38:03 RX w/ 20# vest
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