New Ulm CrossFit – WOD
Warm-up
400 Jog – Then-
3 Rounds
10 Scap shrugs
5 Kips to swing
3 Strict Pull Ups
3 Dive Bombers
5 Tempo Squats (bottom out hold)
Then –
400 Jog
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you’d like to learn more,
https://en.wikipedia.org/wiki/Michael_P._Murphy
The short version – Murphy was killed on 28 June 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot more than 14 times but picked the phone back up and finished the call. While being shot, he signed off saying- “Thank You”, then continued fighting from his exposed position until he died from his wounds.
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.
Metcon (Time)
If not doing Murph today:
800m Run
THEN
20AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
THEN
800m Run
RX+
Wear a vest
