WORKOUT OF THE DAY, NOVEMBER 23RD 2017


Published November 23, 2017


WOD:

#murph (45 Minute Cap)

Run 1 Mile

100 Pull-Ups (Scale to Ring Rows or Jumping Pullups)

200 Push-ups

300 Air Squats

Run 1 Mile

*Use a 20lb Weight Vest if desired

Option B:

Run 1 mile 

10rds of:  

10 Pullups (Scale to Ring Rows or Jumping Pullups)

20 Pushups

30 Air Squats

Run 1 Mile (1/2 Mile scaled)

Option C:

800m Run

10rds of :

5 Pullups

10 Pushups

15 Squats

800m Run

Option D:

Partner Murph - Split Reps and run as desired with you and your partner

Run 1 Mile

100 Pull-Ups (Scale to Ring Rows or Jumping Pullups)

200 Push-ups

300 Air Squats

Run 1 Mile

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”. It became “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.


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