Workout of the Day

“12 Days of Christmas” Day 6 15.12.2018

Warm Up:
Run 800m
Stretch & Mobilise

3 Pull Ups
6 Press Ups
9 Air Squats
x 3

WOD:
“Murph”
For Time of:
Run 1 Mile
100 Pull Ups
200 Press Ups
300 Air Squats
Run 1 Mile

“If you’ve got a Weight Vest or Body Armor, wear it”

*Partition Pull Ups, Press Ups & Air Squats as needed

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.

* Scale DISTANCE as needed
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows
* Scale Press Ups to Knees

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