WOD – December 26, 2012

Work Out of the Day

“Murph”

For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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. Post time to beyond the whiteboard.

Metcon Workout

In teams of 2 for time:

1 mile run

100 kb swings, 53/35lbs

200 pushups

300 squats

1 mile run

Partition the reps and run in any way. Post time to beyond the whiteboard.

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