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Monday, September 2, 2013

MURPH is a hero WOD named after Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.

Strictly speaking this WOD, that was originally called Body Armour by Michael, is meant to be done with a 20lb vest.  The saving grace is that you can break up the reps in any way you wish.  Some athletes complete all the reps of each movement before moving on to the next.

Workout of the Day


Coach Led Warm-Up  10 mins


W. O. D.


Run 1 mile

100 Pull ups

200 Push ups

300 Air Squats

Run 1 Mile

Rx  Kippping pull ups and gymnastics push ups.  Can be split up in anyway you see fit to get through them.

Zone 2   Split the pull-ups, push-ups and squats with a partner if you like.  One person works at a time.

Zone 1  Pull-ups and or Push ups to banded.



Wipe your chalk marks off the floor.

Shoulders, quads, calves and hamstrings all will be needing your attention.  Take as much time as you can to roll and stretch.


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