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
crossfitpickering.com 