CF 07-12-12 Hero WOD

1/2 Murph - PR 26:58

For time

• 800m Run
• 50 Pull-ups (chair assist)
• 100 Push-ups
• 150 Squats
• 800m Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with an 800m run.

CF 06-22-12 Hero WOD

Murph - PR 1:21:14

For time

• 1 mile Run
• 100 Pull-ups (chair assist)
• 200 Push-ups (mod - on knees)
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 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.