Saturday 051126

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Post time to comments.

This workout is named in honor & 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.

On a personal note, I served in Afghanistan, on board Bagram AB on the day this happened. Those of us who could do nothing but lend our support and throw ourselves at our jobs felt the loss of those warriors on that ridgeline. I'm proud to serve with true men and heroes like LT Murphy and will keep them and their families in my heart.

1015 EST
Fisrt mile ~8:30
PUs-started w/10s, then 5's, then any # I could get for 50 deadhangs, then 5x10 kipping, 100 at~25min
8x25 for 200 push ups at~34:30W/broomstick: 2x50 back squats, 4x25 front squats, 4x25 overhead squats, 300 at~45:00
Last mile hurt bad.
I've never felt like such a total scumbag, except maybe during the E-course at TBS.

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At the old HQ, CrossFit MECCA in 2007