Wednesday, August 17
Posted: 17 August 2005 01:48 PM   [ Ignore ]
Big Dawg
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“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.

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If it looks like a bear…and grumbles like a bear…it must be a BEAR!

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Posted: 17 August 2005 01:52 PM   [ Ignore ]   [ # 1 ]
Big Dawg
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Well, I already did mine before I saw this.

2000m concept2 row 9:19 (two seconds faster than last time)


10 rounds of couplet (I mixed hyperextensions and hyperextended ball situps with hanging knees to elbows).

2000m concept 2 row 9:42 (a full 16 seconds faster than last time)

Time: 31:51 (8 minutes total faster time!)

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If it looks like a bear…and grumbles like a bear…it must be a BEAR!

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Posted: 17 August 2005 02:06 PM   [ Ignore ]   [ # 2 ]
Top Dawg
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I think Murph is for tomorrow Kodiak, so you can still do it!!! :D

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

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Posted: 17 August 2005 02:31 PM   [ Ignore ]   [ # 3 ]
Big Dawg
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:?  :shock:  :oops:  rolleyes  :cry:  :twisted:  no problemo!

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If it looks like a bear…and grumbles like a bear…it must be a BEAR!

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Posted: 18 August 2005 12:58 AM   [ Ignore ]   [ # 4 ]
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Murph

1:06:58

A butt-kicker for the entire agonizing hour. All sets were, obviously, crazily broken. Got through the chins completely(first 3 sets were 10-10-10 the rest were sets of 5) before settling down to the push-ups. Got 50 of them before I needed a break and hit the squats. Did 200 squats and then settled back into push-ups. 25 Push-ups. 50 Squats. Did the next 75 push-ups in all kinds of sets. The remaining squats were like candy after all those push-ups. The finishing mile was, uh, interesting.

This one’s a keeper.

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