Alright folks, here we go… It’s Monday and Murph has arrived! Unless it is pouring hard outside or you’re a witch, we will be doing this epic workout. This means you should come prepared for the weather… High of 16°C and 40% chance of rain.

WOD:

Monday 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 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.

Some Scaling Options for You:

Pull ups Scales:

  • Banded – make sure to put socks on the J hooks – only if using a purple or red band
  • Seated
  • Ring rows
  • Jumping

PUsh Ups:

  • Red band
  • Bar across

​Can’t Run/It’s Pouring Rain?

  • Bike – 4 KM
  • Row – 2 KM
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.