"Murph"
For Time
Partition the pull ups, push ups, and squats as needed
1 mile run
100 pull-ups
200 Push-ups
300 Squats
1 mile run
50 minute Limit
If you can perform all elements of this WOD with acceptable form and think you can do it within 50 minutes with a 20lb vest put it on. If your technique goes to hell while wearing the vest you will be asked to take it off in order to perform the movements safely and correctly.
For those of you not ready for this devastating WOD, especially if you have never done this before, and don't think you can make the time limit you can work in teams of twos or threes.
Post time to comments
We were able to strategically place Amber in the picture so technically we didn't actually plan it. However, she is on vacation and she won't know and Danny won't tell her.
ugh let me think about that 20# vest for a fraction of a second....Uuhhh NO!
Posted by: Robbie | May 22, 2009 at 08:13 PM
"Murph"
Named for U.S. Navy Lieutenant Michael P. Murphy who was K.I.A. in Afghanistan and posthumously awarded the Medal of Honor. Read his citation here:
http://www.navy.mil/moh/mpmurphy/soa.html
What a great way to start of Memorial Day weekend. Thanks OCF!
Posted by: Gunny H (Craig) | May 23, 2009 at 12:35 AM
hopefully i can get this in uninterrupted...gonna be tough to do at work
Posted by: Gabriel | May 23, 2009 at 06:35 AM
I just started reading "Lond SUrvivor" by Marcus Luttrell the lone survivor of operation redwing, but I just realized "murph" the WOD we did today was in honor of Lt. Michael P Murphy who was part of this team. Wow, and I thought the workout was tough, it was nothing compared to how these SEALS and marines are training and what they go through for our freedom. Thank you to all military for all you do, words cannot express my gratitude and my heart goes out to all family and friends who have lost loved ones defending our great country.
Posted by: Robbie | May 23, 2009 at 11:31 AM