The Murph CrossFit Hero WOD:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Crossfit.com: “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.”
BENCHMARK MURPH WOD: For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb).
Intermediate: For time:
1,600-m run
50 pull-ups
100 push-ups
150 air squats
1,600-m run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
Beginner: For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
Home Workout:
1,600-meter run
1-mile run
100 sit-ups
200 push-ups
300 air squats
1,600-meter run
– Partition the sit-ups, push-ups, and squats as needed. Start and finish with the run. If able, wear a 20-lb (9 kg) vest or body armor.
Post-Workout Skill Work:
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side