MEMORIAL DAY HOURS
9:00 AM – Lifting Club
10:00 AM – Memorial Day WOD
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.
MURPH: The Protector is a feature-length documentary based on LT Michael Murphy’s entire life of honor, courage and commitment, as told by his friends, family and teammates.
Michael was raised in Patchogue, New York, attended Penn State University and then joined the U.S. Navy to serve in the SEAL Teams. He gave his life for his men in 2005 and was posthumously awarded the Congressional Medal of Honor in 2007.
I HOPE THIS MOTIVATES YOU ALL TOMORROW FOR WHY YOU ARE DOING THIS WORKOUT. COME READY TO PUT IT ALL OUT THERE.
WARM UP:
500 M. Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
10 Lunges w/ Pass Through
10 Fire Hydrants
WOD:
“MURPH”
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 mile run. If you’ve got a twenty pound vest or body armor, wear it.
**Modification for wod will be Push Ups, Sit Ups & Air Squats
POST WOD:
Coaches Stretch
