May 30, 2011 | Posted in:Daily WOD

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: Memorial Day Murph!!!
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 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 in 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.

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