There will be only 2 classes today at 8am and 9am, Happy Memorial Day!
A. MURPH
For total time:
1 x Mile Run
100 x Pull-ups
200 x Push-ups
300 x Air Squats
1 x 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.
-Post results under comments
Approx 50 min
1 mi run
100 Pull Downs
100 Push Ups
200 Air Squats
1 mi run
35:30
800 m row
100 pull ups
200 push ups
250 air squats (I lost track and then counted afterward — oops!)
800 m row
I consistently underestimate what I can do — but it’s always a pleasant surprise then so maybe I’ll keep underestimating! Should have rowed longer.
35:30
800m run
90 pull-ups
170 push ups
270 air squats
800m run
WOW! That was a workout!!!
47:05
1 mile run
100 blue band pull-ups
200 knee push-ups
300 air squats
1 mile walk/run
Great workout, nice to honor a fallen warrior .
43:20 – no vest (-9:03Pr)
1600m row
14 rds of (5 pull ups, 10 push ups, 15 air squats)
1600m row
Was really focusing on my push up form today and did not use my knees! Form is feeling better, but slows me down. Tired from working all weekend, so less than thrilled with my non stellar performance. My lil chicken wings are spent!!
Happy memorial day!!!
1mi run
100 pullups
200 pushups
300 air squats
1mi run
45:13 rx’d ( no PR, added almost 6mins to my time from previous)… ugh!
good wod though!!! Nice way to start the day off.
50:18 Rx