1121 Main St, Bryson City, NC 28713

W.O.D. 5-2-2014 “Murph”

"Strengthen Your Brothers"

W.O.D. 5-2-2014 “Murph”


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.

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.


Comments: 3

  1. Brook says:

    48:29 used thin green band and push up were knees and toes. First mile was a PR 7:19. Second mile was awful 9:52.

  2. Tbird says:

    47:14 I rested too much between sets of 5/10/15. First mile was about 7 minutes. Second mile was 1.5 days.

  3. TERESA says:

    I feel ya T BIRD! my first mile was 9:01! pretty happy with that…. “I remember when your mile was 16 something”…. 65:05 first time meeting murph. kinda liked it…

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