052917

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:

  • High Knees
  • Butt Kicks
  • Side Shuffle
  • Carioca
  • Ninja Kicks
  • Bootstraps
  • air squats x 15
  • Shoulder Mobility
  • Pull-Ups x 10
  • HR Push-Ups x 10
  • Cobra Stretch
  • Hollow Rocks x 25
  • Supermans x 25

WOD:

"MURPH"

For time:

  • 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.

________________

"MINI-MURPH"

For time:

  • 800m Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with 800m run. 

________________

"SMURPH"

For time:

  • 400m Run
  • 25 Pull-ups
  • 50 Push-ups
  • 75 Squats
  • 400m Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 400m run.

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