HAPPY FOURTH OF JULY!!!!!!
Industrial Athletics will offer one WOD at one time for the 4th of July. Come in, get sweaty, and head home for the holiday.
10am
“Murph”
For time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
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 August 8, 2005, it has been 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.
Post Time to Comments
Scaling:
Platinum: as written above. Run will be 3 laps plus stairs.
Steel:
Half Murph
For time:
1/2 mile Run (2 laps)
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Brass:
For Time:
1/2 mile Run (2 laps)
35 Pull-ups (or ring rows)
70 Push-ups
105 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Bronze:
1/2 mile Run (2 laps)
25 Pull-ups (or ring rows)
50 Push-ups
75 Squats
1/2 mile Run
Did Platinum (but without the weight vest): 39:47
Great crowd for this WOD! Impressive performance by all, especially by Tony who wore a weight vest.
46-something, Rx