30 May MONDAY, MAY 31ST

Memorial Day Hero WOD: “Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

A 20lb weight vest addition is optional. Partition the pull-ups, push-ups, and air squats as desired.

“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” -from beyondthewhiteboard.com

CHECK YOUR EGO:

Its is highly recommended to scale this workout if you do have the following benchmarks:

-sub 8 min mile run

-20 unbroken pull-ups (unassisted)

-30 unbroken push-ups

-75 unbroken air squats

-CrossFitting consistently (3-5x wk) for 12 months straight

SCALED OPTION:

800 m run

10 rounds of “Cindy”:

5 pull-ups

10 push-ups

15 air squats

800 m run

**You will have a 45 min time cap to finish the pull-ups, push-ups, and air squats before going into the second run**

HYDRATE! HYDRATE! HYDRATE! Drink water before, during and after this WOD like crazy, its going to be a hot day!