WOD: Monday 240527

• Coaching Notes

Today is the day. We have done a good amount of Murph Prep in preparation for today. The goal for Murph Prep has been to not only tackle your best Murph yet, but also prepare you for the days after and make sure you can recover from the volume we are hitting in this workout. The workout is meant to start with a very quick brief and set-up prior to the workout in order to have the time to complete the workout in the prescribed time domain. The thought today for the majority of gyms tackling this would be to set class times on more of a 90 minute separation to allow athletes of all abilities to come in and attack the day, challenge themselves, and be able to have the time to grind through this workout.

metcon: murph

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

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.