Sign up to participate in our Fourth of July Hero WOD - Murph!

Price: $10

Event Date:July 4th, 2020 12:00 am

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
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.

First posted Aug. 18, 2005.

This workout was actually created by Murphy himself, and he originally titled it ‘Body Armor’—hence the 20lb. vest. This is not an easy workout. It is high volume, and requires the respect it deserves. While you may be understandably fired up to attack it with vigor straight from the get-go, we’d like to offer you a few tips to ensure that you give ‘Murph’ your best effort and don’t burn out too early.

-Use a rep scheme
You can partition the pull-ups, push-ups and squats as needed, so take advantage of that by using smart rep schemes to keep your muscles as fresh as possible for as long as possible. Here are a few you can use:

20 rounds of
5 pull-ups
10 push-ups
15 squats

Event Requirements:

Please sign up via the link above

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