πΊπΈ #Murph πΊπΈ
CFSC will be taking on our annual Murph on Sunday, May 29th, Memorial Day Weekend, with heats at 8 a.m., 8:30 a.m., and 9 a.m.
There will be scaling options for all levels of fitness!
More details coming soon!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
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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.
WOD
Going off your 20rep test:
@ 0:00: 12-10-8 Back Squats @ 100%
@ 8:00: 12-10-8 Strict Press @ 100%
@ 16:00: 12-10-8 Deadlifts @ 100%
- Rest exactly 1min b/t ea set of ea movement -
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for time:
40 Box Jump Overs 24/20 (must step down)
400m Plate Carry 45/25
40 Burpees
400m Plate Carry
- final carry by 12:00 -
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