Hero Wod



For Time:

Run 1 Mile

100 Pull Up

200 Push up

300 Squat

Run 1 Mile

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.

*Where weighted vest if you want to step it up
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.



CrossFit Weightlifting

1) 5 Sets:

2 Pause Back Squat + 3 Front Squat Pause for 2 seconds in back squat

2) 3 sets:

15 Weighted Hip Extensions (use a barbell)

30 Second Single Leg Wall Sit (each leg)

10 BTN Strict pull up

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