Monday 05282012

There will be only 2 classes today at 8am and 9am, Happy Memorial Day! 


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  

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8 Responses
  1. Cally Vinz

    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.

  2. John Colbert

    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 .

  3. Staci

    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!!!

  4. Rach H

    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.