HOME WORKOUT

WARM UP: Dynamic Warm up

WOD: MURPH (adjusted)
For Time:
1-Mile Run (or run for 8 minutes)
100 DB Rows
200 Push ups
300 Air squats
1-Mile Run (or run for 8 minutes)

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.

**If you have a pull up bar do pull ups
**Partition the DB rows, push ups, air squats if needed.
**Use 14lb/20lb vest