Monday, May 27, 2013

052713






"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*The Pull-Ups, Push Ups, And Squats May Be Partitioned As Needed. Start And Finish With A Mile Run


In memory of Navy Lieutenant Michael Patrick Murphy, 29, of Patchogue, NY 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.



Tuesday



CFD PR WOD 1.4

Rx Division
10! Clean & Jerk 155/95
Pull Ups

Scaled Division
10!
Clean & Jerk 115/75
Jumping CTB Pull Ups/Jumping Pull Ups


He is a man of courage who does not run away, but remains at his post and fights against the enemy. - Socrates

Post reps, load, or time to comments.















6 comments:

  1. What's 10! --- AMRAP in 10 minutes?

    ReplyDelete
    Replies
    1. Meaning descending rep scheme 10.9.8.7...1

      Delete
  2. Monday: Murph 53:26 (20# vest) PR

    Partitioned 20 x 5 pull-ups/5 squats/5 push-ups/5 squats/5 push-ups/5 squats - not the fastest but no resting or breaking needed.

    Great times from everyone, well done!

    ReplyDelete
  3. CFD WOD 1.4 - Finished round 6 rx (i.e. completed rounds 10,9,8,7, 6). After Murph and the descending ladder I'm barely able to move... New level of soreness - brutal!

    ReplyDelete
  4. Tuesday: Should NOT have tried this the day after Murph. 44 reps total (15 min cap) Rx

    ReplyDelete