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1 mile Run
1 mile Run
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.Read more...
Enjoy family time we will be closedRead more...
21 min AMRAP
21 box jumps 24/20
Power Cleans 3 x 5. build heavy
Deadlift 3 x 3 begin from last clean
Regional WOD 15.3
50 - overhead squats 135/95 or 50% 1RM
100 GHD sit-ups or abmat situps
150 double-unders or 300 singles
50 - sumo deadlift high pulls 135/95
100 box jump overs 24/20
regional time cap was 26 mins....you be allowed 35 for a time cap.Read more...