Workout of the Day

"Murph"
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 10kg vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

You may opt to partition the pull-ups, push-ups, and squats as needed or do them all in a row. It's good to try it both ways, obviously straight through is harder. Note in comments what you choose to do.

Scale to “Mini Murph”
Run 800m
50 Pull-ups
75 Push-ups
100 Air squats
Run 800m

OR

Complete Murph in a team of 2 people

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

Murph.jpg