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Saturday WOD 23-4-16 – ANZAC Holiday WOD

April 22nd, 2016

Saturday WOD 23-4-16 – ANZAC Holiday WOD

The Box will be closed for ANZAC Day on Monday 25th April.

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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.

 

“Murph 1/2″
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Squats
Run, 800 m
“Partner Murph”
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

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