WOD 29.05.17

CrossFit Class
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

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.

CrossFit Weightlifting
Every 30″ for 8′
1 Squat Snatch 70%-80% 1rm
Every 30″ for 8′
1 Clean and Jerk 70%-80% 1rm
Strength alt:
Strict Press 5 5 5 5 5 5 (DB Single arm)
Back squat 5 5 4 4 3 3 80-90% 1rm