Blog Post

Friday 11-25-11

Hope everyone had a great Thanksgiving! I ate way too much and I know if you all ate anything like me, portion control and balance went right out the window. I’ve got just the WOD to work off all those built up calories from Wednesday night and “Turkey Day”. 

One WOD today at 10 a.m.

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was originally named “Body Armor”. Now it is 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.

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

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.

  • Memrooster74

    This WOD was the most intense work out I’ve ever done this is also the first WOD I haven’t completed. It was frustrating to say the least I ran out of time as well as physical strength. It motivates me to push harder. Again Jermey is an amazing trainer and His dedication to this lifestyle is uncopramized. I look forward to what lies ahead in the upcoming year and how far I can push myself in my new found love of pain