WOD: Saturday 210529
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.
WHITEBOARD BRIEF
- Metcon: Hero workout "Murph". Remember that today's workout is about digging deep when things get hard. Challenge yourself, but be smart. On the Push-ups, watch for internal rotation of the shoulder joint, and think about pulling your shoulders away from your ears, and lining up your elbow and wrist vertically. Break sets on the Pull-ups and Push-ups before you have to so you can keep moving and chipping away.
WARMUP
1) Review All Scaling Options
2) Run 400 Meters as a group
3) 3 Rounds of:
- 10 Band Lat Pull-downs
- 10 Skip Jacks
- 10 alt BW Reverse Lunges
"MURPH"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Rx+:(Wear a 20/10# Weighted Vest)
L2 Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run
L1 Metcon:
For time:
For time:
800m Run
5 Rounds of:
10 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
800m Run