Ronnie, Bill, John, Kyle Nick, Phil (Welcome Phil), Diamond, Britney, Katie
Warm Up
On your own
HERO WOD - "MURPH" Nothing to it! Just do it!
*For Time
*1 mile Run(or 2000m row)
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
*
*Rx add a Weight Vest (20/14 lb)
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
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