1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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. Post time to comments. Compare to 5/27/13.
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.
HOLIDAY HOURS: Closed on Thursday, July 4th only. We will be open our normal hours the rest of the week.
BURPEE-TO-BABY CHALLENGE begins next Monday, July 1st!!
Big Dawgs:
ReplyDeleteAs rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (assisted or beginner pull ups okay)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Scaled WOD courtesy of BrandX
I do love Wednesdays!
ReplyDeleteDoing Air Force alone is something I don't recommend. That was just ugly @ open gym this am!! Thanks for watching the clock for me Shane.
ReplyDeleteGreat to have Cori back from the beach and fun watching Drew and Shane going after each other....I beat them both!! Of course I just did half the work but when your in between those two fellas you have to find a silver lining. Pack at 25:04.
ReplyDeleteWay to push Oatie and Eddie! To do that kind of work pretty much before the sun is even out, is soooooo impressive! Great job!
ReplyDeleteIt is hard to run with Eddie and Shane in the mornings but I run better with faster men or women in front
ReplyDeleteBut I am not saying let them get out of sight :)
I need more FOCUS at-least that is what Shane said
The popcorn trial is still on thru the end of June
And on another brain wave that is bills daddy in the pic
I had to hold them back because I was________
I am going to put the word smart in the blank u can put what u think
Great to finally due the famous Murph WOD!
ReplyDelete35:24 was my time. Did the runs well but had about a 21 minute Cindy time.
Also good to get a good push from the ones around you!!!
Drew- because you were making sure they stayed safe, and, you were saving your "bulldoggin" for the evening crew. :)
ReplyDeleteThe way Don goes I think Bill has been holding back all this time :)
ReplyDeleteYou forget Coach that my dad is Type 'A'.......I am much further down the alphabet, more like 'Q' type personality. I'm not holding back, I'm pacing myself. Big difference
ReplyDeleteI should hope to be in that good of shape at that age!!!
ReplyDeletetomorrow's wod is
ReplyDeleteopen wod 13.5
4 min amrap of
15 thrusters 100#m/65#f
15 c2b pullups
if you get 90 reps in the 4 min (3 rounds), continue the amrap until min 8
if you get 180 reps in 8 min (6 rounds), continue the amrap until min 12
etc.
etc.
:)
fun times, people...fun times
good thing tomorrow is my running day, thrusters about killed me today! LOL! Good luck all :-)
ReplyDelete