Monday May 26th, 2014

"Murph" (Scaled)

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.

Thank you to all who have dedicated their lives for the freedom of our country. Happy Memorial Day.

Fitness:


Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run


This may be done as a partner WOD with each partner completing the runs and sharing the pull-up, push-up and squat work.

or

For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.

*beginners do this as a partner workout.


Performance:

A.

Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 6 reps @ 4-5% more than was used last Tuesday

+

Murph:

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

You may partition the gymnastics work as you see fit. Most popular is 5-10-15. Do 20 rounds of that to complete the work. Time Cap is 50 mins. Get here early to get your squat work in beforehand.


My preference for those that are not proficient in pull-ups (less than 12- 15 as a a PR) and push-ups would be to do a half- Murph or a partner Murph where you share the gymnastics work portion.

I challenge a duo to do the WOD as partners and try to beat 32 minutes. Both partners do the running and then share the gymnastic work.