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.”
Warm Up:
On a 3:00 clock:
200-meter run
10 jumping jacks
5 push-ups from the knees
10 jumping jacks
10 air squats
10 jumping jacks
5 push-ups
10 jumping jacks
10 air squats
HERO WOD: MURPH
For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg).
Intended Stimulus: 35-45 Minutes
Intermediate:
For time:
1-mile run (1,600 m)
50 pull-ups
100 push-ups
150 air squats
1-mile run (1,600 m)
– 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:
For time:
1-mile run (1,600 meters)
100 sit-ups
200 push-ups
300 air squats
1-mile run (1,600 meters)
– Partition the swings, push-ups, and squats as needed. Start and finish with the run. If able, wear a 20-lb (9 kg) vest or body armor.
Movement scaling options:
1 mile run: Distance, bike, row, ski
pull-ups: Reps, ring rows
Push ups: Reps, push-ups from the knees
Air squats: Reps, range of motion to a target, reverse lunges
Cool down:
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
1:00 couch stretch/side