WOD for Wednesday 4-29-09

Hero Workout - Murph Scaled

In memory of Navy SEAL 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.

We have scaled the workout and will sub kettlebell swings for pullups. This is a great workout and we will honor Lt. Murphy by doing this workout in full once we are in our facility but for now it will look like this:

Warm up
Pullup work
3, 2, 1 ...Go!

800 meter run
50 kettlebell swings
75 pushups
125 squats
800 meter run

The workout can be partitioned as follows:
800 meter run
5 rounds of -
10 kettlebell swings
15 pushups
25 squats
800 meter run

Give this workout everything that you have to honor a great American!

We are built to conquer environment, solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.
Maxwell Maltz

See you Wednesday morning!