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.”
PRIMER:
3 Rounds:
10 Synchro Air Squats
10 Synchro Box Step Ups
10 Burpees
10 Sit Ups
10 Strict Pull Ups or Russian KB Swings
MOBILITY:
Warrior Squat
Extended Arm Lizard
GYM WOD: Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
With a 20/14 lb weight vest | Partition as needed
No Time Cap
Scaled Version 1:
1 Mile Run
20 Rounds of: 3 Pull ups | 6 Push Ups | 9 Air Squats
1 Mile Run
Scaled Version 2:
800M Run
20 Rounds 5 KB Swings | 10 Knee Push Ups | 15 air Squats
800M Run
AT HOME WOD:
Bulletproof Shoulders:
1 Mile Run
20 Rounds of
5 Ring Rows
20 Shoulder Taps
15 Air Squats
1 Mile Run