You can do this anywhere you have a track and a pull-up bar
You may find others doing this WOD at Shellbank Gym on base around 0800
Warmup:
400m Jog
10 ea Leg swings
20 "I luv me" arm swings
10 Hanging arm rockers from the pull-up bar
10 Air Squats
10 Pushups
HERO WOD: MURPH (Link to the official MURPH Challenge Scholarship Fundraiser)
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| The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation |
100 Pull ups
200 Push ups
300 Air Squats
1 mi 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.
Partition the pull-ups, push-ups, and squats as needed (like rounds of Cindy: 20 rds of 5-10-15). Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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