Murph 5/28/18

Metcon
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20/14# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

PERFORMANCE:
“3/4 Murph”
For Time:
1200 Meter Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200 Meter Run
FITNESS
“1/2 Murph”
For Time:
800 Meter Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 Meter Run

Partition the pull-ups, push-ups, and air squats as needed. Popular way to partition is rounds of “Cindy”

If athletes are unable to run today, substitute a 2,000/1,600 meter row.

Things are going to get hard. Having the constant thought in your head of what Michael Murphy and his brothers went through on the day that he passed puts life into perspective. These workouts are uncomfortable, but they are not real pain. Real pain is having multiple bullet wounds, broken bones, and losing your life. Today is an opportunity to honor, remember, and give thanks with effort.

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