Workout of the Day (WOD)

Saturday 11/13/10

This will be the second Hero WOD we'll be doing at CrossFit Interbay this week.  Again this WOD is dedicated to a CrossFitter that lost his life in action.

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military's highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y.  This workout was one of Michael Murphy’s favorites and he named it “Body Armor.” In the CrossFit Community it is forever remembered 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.
 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
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.
 
So now you know the story behind the workout, Murph.  Something to think about when you feel like you can’t possibly do another pull-up…….
 
We will have half murph and quarter murph options too.
 
http://www.navy.mil/moh/mpmurphy/index.html