Monday, May 27, 2013

May 27, 2013

Memorial Day Hero WOD


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.

Okay so addition to this killer work out, they wanted us to wear a weighted vest?!?  Are you kidding me?  Needless to say, there was no vest for me!  I also adjusted by using a pull up band and doing hand release push ups throughout.  It was long and it was tough!  But I felt great when it was done!  

Time:  48:13

I broke this work our into sections.  10 pull-ups, 20 push ups and 30 air squats...10 rounds.
(I caught a glimpse of my time after completing my 1st 1600m/1 mile run and it was 8:28...not bad for trying not to speed through it!)

Here are all those crazy enough to take part in the challenge!


Breakfast - strawberry & watermelon, protein shake, 3 slices of bacon & granola bar

Lunch/Dinner - "Cafe Rio" salad...homemade - lettuce, black beans, sauteed peppers (red & yellow) and onions, guacamole, salsa, tomatillo dressing & probably 15-20 chips for dipping.
Water - 10 c.

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