5.30.16 Workout of the Day

Please all watch this short tribute to a True America Hero, Lt. Michael Murph Short, Navy SEALs leader of SEALs team 10 who was killed in Afghanistan and awarded the Medal Of Honor by President Bush.

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.

Schedule of Events:

830 AM "Murph" Please be on time!

10 AM "Murph" Please be on time!

1030 AM.. BBQ will start at the gym. We will provide all the food. BYOB.

-All families (kids included) for BBQ

-No drop in fee for any Crossfitter, military or first responder today

-Please all wear red, white, and blue.

**ALL CrossFiters and ICT'ers are encouraged to participate in today WOD.**

WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Newer Athletes can complete 1/2 “Murph” as listed below or scale the reps back further.

1,000m Run 50 Pull-ups 100 Push-ups 150 Squats 500m Run

Strategies: There are many competing strategies on the best way to complete the Hero WOD “Murph”. Here are a few ways to break down the 600 reps into manageable sets. I believe Option C is the best. Remember it’s better to keep the rep count low and be able to keep moving on each set. Larger sets leads to more rest time. Keep moving, focus on one round at a time.

A) 10 Rounds: 10 Pull-ups 20 Push-ups 30 Air Squats

B) 20 Rounds: (“Cindy”) 5 Pull-ups 10 Push-ups 15 Air Squats

C) 25 Rounds: 4 Pull-ups 8 Push-ups 12 Air Squats

D) 1 Round of: 4 Pull-ups 8 Push-ups 12 Air Squats Followed by 32 Rounds of: 3 Pull-ups 6 Push-ups 9 Air Squats