(Nothing like honoring a great hero with my best friend Johnny who fought next to me in Afghanistan - good job today Johnny)"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
"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"
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.
56:49 with 20lb vest. - I was hoping for a better time. My previous time without a vest was 38 min. This really shows how much my MetCon has suffered. Although, this is a tough WOD and it kicked my butt. I almost puked a few times but it wasn't hard to dig deep and motivate myself.
I love the Hero WOD's but this is my favorite one because of the story behind it. Read it here, you will be amazed at his heroism! There is also a book out written by the sole survivor of the event. The story, and the man really motivate me to do my best every time I do this workout.
Happy St. Patricks Day everyone!
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