murph180Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

 

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.

 

 

25 min AMRAP

5 manmakers 50/25

10 ring dips

15 box jumps

20 burpees

Every four minutes complete 15 clean and Jerks 135/95

4rds

every four minutes complete a 400m run

3rds

 

**Memorial Day WOD 9am.. there will be childcare provided** 052413