Wednesday, April 25, 2018

WOD

"Murph"
With a partner complete:
1 Mile Run
100 Pull Ups
200 Push ups
300 Squats
1 Mile Run

*Partners run 800 m together.  Once in the gym, partition the 100, 200, 300 between the two of you as you would like.  Finish the workout with an 800 m run together.

In Honor and Memory of:
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tip of the Day
A great way to get through this workout with a partner is a "you go/I go approach" of 5 pull ups, 10 push ups, 15 squats.  If you and/or your partner struggles with push ups, you might want to devise a different plan that allows for the push ups to be broken up more often.  This is a great opportunity to push hard and test the cardiovascular side of Murph.  Doing the workout unpartitioned is hard muscularly but not as much cardiovascularly.  Go hard.