This is your last chance before the winter to get this awesome wod in.  Haven’t done it?  it is time my friends.  If you’re apprehensive about doing the entire thing, do half!  if you’ve done it many times and your time is under 50 minutes, throw a weighted vest on.

Did you miss the House league on Wednesday night? you can do it today or tomorrow during open gym.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

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