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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Complete the following for time
Run 1 mile
100 x Pull-ups
200 x Push-ups
300 x Air Squats
Run 1 mile

Notes: 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. -via CrossFit.com

Post scores to comments.

Samy Daghir

4 thoughts on “05.27.2013”

  1. Murph I: Substitute 1600m rows for 1 mile runs
    42:56 and a PR!
    Thanks for all those who gave the ultimate sacrifice for our freedoms.
    Freedom is not Free!


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