This hero workout is 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”. After he was killed in action the name was changed to “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.
Please join us in today’s workout to honor not only Mike but all of the hero’s who have given their life’s so that we can live ours!
GROUP CLASS WORKOUT
Warm Up:
2 min machine 10 stretch lunges
3 lap run 10 stretch lunges, 20 PVC PT
No Strength! Hero WOD.
Metcon:
Welded
MURPH
1 Mile run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*Scale to half reps of everything if needed.
Welded Lean
MURPH
1 Mile run
20 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run
Mobility:
Pre – First Rib Mobilization (pg. 246)
Post – 5 to 10 minute cool down
COMPETITORS CLASS WORKOUT