May Focus
Strength: Bench Press
Power: Full Clean
Skill: Murph
Skill:
Murph Prep
WOD:
5 Rounds For Time
400 Meter Med-Ball Run
10 Kipping Pull Ups
20 Push Ups
30 Air Squats
1:00 Rest
Purpose of the Workout:
Welcome to May and welcome to Murph Prep! Each Wednesday will consist of a WOD that is intended to get us ready to tackle Murph over Memorial Day weekend. This is an annual event at Recursive and many other CrossFit gyms around the country. If this is your first time hearing about Murph, the actual workout is:
Run 1 Mile (weight vest optional)
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Here is some more information straight from CrossFit: “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.
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.”