WOD 5/27/2011

Daily WOD
"Murph"
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.

Break the pull-ups, push-ups and squats up any way you like. Got 20 extra lbs? Wear it.

Chappy: 41:44
Angelina: 57:37
Jeff: 58:53
Shay: 63:52 - 15# Vest
Jason: 65:47 - 20# Vest
Derek: 70:26 - 12# Vest
JZ: 74:29
Thunder: 76:14 - 20# Vest
(Jarah): 43:32
(Fran): 45:36
(Peggy): 49:51
(Stacy): 53:16
(Heather): 59:00
(Corene): 29:28 - 1/2 Murph
(Lorie): 30:00 - 1/2 Murph

Strength Class
A. Deadlift %40x5, %50x5, %60x5
B. Bench Press %40x5, %50x5, %60x5
B. Split Jerk 2,2,2,2,2

Strength WOD
5x100M 1:3 work/rest
3x200M Row 1:3 work/rest
25 B2BJ (36"/28") for time

All 3 events scored separately, post fastest 100M, fastest 200M Row and time for the burpee-to-box-jumps. Rest as needed between events.

Skills Class
Lunges
Turkish Getups
Pullups
Kipping

3 Rounds
16 Lunges
10 Pullups