WOD

Option-1

"Murph"

1mile Run
Pull Ups-100
Push Ups-200
Squats-300
1mile Run

For Time:
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Option -2

Team "Murph"
(Same as above split the laps and body weight exercises with a teammate)
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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.

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.