• Ron McKinstray

WOAH Monday 25/05/2020


For time: 1 mile Run 100 Pull-ups* 200 Push-ups 300 Squats 1 mile Run

*If you do not have access to a pull-up bar subsitute sit-ups

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.

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