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-m run
:05-:10 jumping jacks
5 knee push-ups
:05-:10 jumping jacks
10 air squats
:05-:10 jumping jacks
5 push-ups
:05-:10 jumping jacks
10 air squats
Pull-Up Review:
1 set:
5 ring rows or 2-5 strict pull-ups
5 kip swings
3-5 kipping pull-ups
BENCHMARK WOD: MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
Intermediate:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile 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:
800m run
-then-
10 rounds:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
-then-
800m run
– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20:00.
HOME WOD:
Equipment:
For time:
1-mile run
100 DB bent-over rows
200 push-ups
300 air squats
1-mile run
– Partition the DB rows, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
Bodyweight:
For time:
1-mile run
100 sit-ups
200 push-ups
300 air squats
1-mile run
– Partition the sit-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
Movement scaling options:
1 mi run: Distance, bike, row, ski
Pull-ups: Reps, ring rows
Push-ups: Reps, knee push-ups
Air squats: Reps, range of motion, squat to a target, reverse lunges
Limited equipment option:
For time:
1-mile run
100 KB/DB swings (35/50 lb)
200 push-ups
300 air squats
1-mile run
– Partition the swings, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.
Cool down:
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)