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.
Post time to comments.
11 comments:
http://www.youtube.com/watch?v=M8AWV3r_cdM&feature=player_embedded
1 mile run, 100 pull ups, 130 push ups, 300 squats, NO mile 2, capped at 50 minutes. awesome BBQ!!!
53:36 w/ 20lb vest
Nice work everyone! I second Sunny, awesome BBQ!
1 mile run
30 pull ups 10-wo_20-w/ blue band
70 push ups
120 squats
1/2 run
53:40
Great work every1 and Thx joe and every1 for putting together the BBQ. It's awesome 2 be part of the CFM fam. Now time to rest for weds.
46:19 no weight
Jeff & Lynne:
40:02
1600m row (each), team 100 pull-ups (Lynne body rows, Jeff blue band, actually 105 due to wonderful matrimonial lack of communication), team 200 push-ups (Lynne skinny red band), team 300 squats (Lynne 26# KBS), 1600m row (each).
Great BBQ and thanks to all.
no WO - out of town!
52:42 - no vest
1600m row
100 pull ups (red bands)
200 push ups
300 air squats
1350m row
50'
Next time I'm totally ignoring the time cap and just finishing the f*cking thing! >:^(
Also, thinking of incorporating "Smurfette" into my Friday rotations... 7' jump rope, 10 rounds of 5, 10, 15, 7' jump rope (for time)
About 2/3 of the way through, switched to pull ups, squats, then push ups. This made me move much faster and was a more natural progression to the ground. Try next time.
Adam L. & Kevin
"MURPH" Team Work Out
For time:
1 mile Run (Each)
100 Pull-ups (Body Rows)
200 Push-ups
300 Squats
1 mile Run (Each - Only Ran 1/4mi)
Time - 47:15
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