Saturday Memorial Day Murph

"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.

*scaling options*

8 rounds of:

400m run

13 pull-ups

25 push-ups

38 squats

*scaling athletes can use the bike or rower.  For every 400m run, athletes must row 500 or bike 20/15cal.

*pull-ups/ring rows/jumping pull-ups are ok.

*push-ups, chest to ab-mat is ok for scaling athletes.

*everyone squats.

**Bring lots of water for tomorrow.