053016

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.

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.

Warm Up:

  • Run 400m
  • High Knees
  • Butt Kicks
  • Side Shuffle x 2
  • Wall Squats x 10
  • Shoulder Mobility
  • 1 Round of CIndy
  • Cobra Stretch
  • Sit-Ups x 20
  • 1 Round Cindy

WOD:

"MURPH"

  • Run 1 mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • Run 1 mile

**Break up reps as you see fit. If you have a weighted vest, wear it.

"Little Murph"

  • Run 800m
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • Run 800m

**Break up reps as you see fit

"Smurph"

  • Run 400m
  • 25 Pull-Ups
  • 50 Push-Ups
  • 75 Air Squats
  • Run 400m

**Break up reps as you see fit

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com