5.25.15 - Amoskeag

5.25.15

CrossFit Amoskeag – WOD

1: 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
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.

RX = Anyway you want to do it, as long as you get through all the running and reps.

RX+ = 20lb vest (guys and girls)

non-RX = bands, jumping pullups, push ups on your knees.

2: Metcon (Time)

Half-Murph

Run 800M

50 Pull Ups

100 Push Ups

150 Air Squats

Run 800M

Don’t feel bad if you want to cut the work down. It’s better to participate, honor and stay healthy.

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