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WOAH Monday 25/05/2020

"Murph"

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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3 Comments


Brutal hour and 28 seconds; push-ups just about ended me! Swapped pull-ups for sit-ups (highlight of the WoD). No hurry to do that again; cheers for that Ron!

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George Charlwood
George Charlwood
May 25, 2020

Runs with 10kg weighted rucksack, pull-ups and pushups body weight, squats with 8kg medicine ball thingy, ground the reps out in 1/2/3 sets times 100. 1hr 51mins 35secs; slow I know but I never thought I would manage all 100 pull ups, thought I would have to modify them to rows of some sort after 30 or 40.

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darrenkean8
darrenkean8
May 25, 2020

Gutted I’ve no pull up bar

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