Weekend Fun

Everyone showed grit and determination on Saturday’s WOD, Murph.  

We were long overdue for this WOD, but we did this Hero Workout on the day Navy Lieutenant Michael P. Murphy received the nation’s highest military honor for heroism, the Medal of Honor.   


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.

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.

You can read LT Murphy’s Medal of Honor citation here.

The Saturday morning gang in the middle of Murph.

Pull-ups, just 100 of them.

Brian and Burpee Mike plan on wearing weight vests the next time we do Murph.

Nice work, Kara!


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