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Workout of the Day Saturday August 20, 2011

MURPH

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

For time.
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.

Sacling options will be available, not just for the movements, but scaled versions of the entire wod.  We will make it manageable for everyone so that it can be completed.

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