9/10/10

“MURPH”

murph180.jpg

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.

Black WOD – “MURCH”

For time:
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.

Blue WOD

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Grey WOD

For time:
1/2 mile Run
50 Pull-ups (with Band)
100 Push-ups (release hands at bottom or from knees)
150 Squats
1/2 mile Run

White WOD

For time:
1/4 mile Run
25 Pull-ups (with Band)
50 Push-ups (from knees)
75 Squats
1/4 mile Run

Cool Points Standings:

1. Will O. – 130
2. Bobby Noyce – 110
3. Lindsay Noyce – 95
4. Jaime Maro – 85
5. Justin Vaught – 45
6. Nate Christensen – 40
7. Angie Starmer – 10
8. Jim Noyce – 10
CQOD:  How many seconds are there in a day?  NO calculators or scratch paper!!!  (35 cool points)

Bobby Taking on the Again Faster WOD #1 from 9/8/10

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15 Responses to 9/10/10

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