Warm-up:
15 Leg Swings
15 Ankle Turns
Run 400m
10 Bird Dogs
Banded Lat/Shoulder Stretch
15 Hollow Rocks
15 Supermans
10 Dive Bomber Push ups
15 Squats
Pigeon Stretch both sides
10 Pullups
WoD:
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.
Mobility:
Cooldown 400m walk/jog
Mash Quads
Roll Posterior
Mash lats on roller
LAX to pecs