Memorial Day "Murph"

WOD Whiteboard: 5/26/2014

"Home of the FREE, because of the BRAVE."  Thank you.


In memory of Navy Lt. Michael Murphy, 29, who was killed in Afghanistan, June 28, 2005 during operation "Red Wings."  Originally known as "Body Armor," this workout was one of Murphy's favorite workouts.  It became one of the original "Hero" WODs and was first posted on in August of 2005.

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
with 20# weighted vest or body armor.

Posted on May 26, 2014 .