Monday, May 30, 2016

"Murph": Run, Pull ups, Push ups, Squats

10am class only today

WOD

"Murph"

Color photograph of Michael Murphy, a U.S. Navy officer, wearing a military dress uniform. There is a blue background behind him and he is wearing a gold Navy Seal Trident, two blue and green striped ribbons, one red and yellow striped ribbon and gold parachute insignia wings below the ribbons.

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
United States Navy destroyer and several civilian and military buildings have been named in his honor.
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Foundations 
For time / Teams of 2 or more
Run 1 mile or Row 2k
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile or Row 2k


Conditioning 
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile


Competition
For time:
While wearing a 20# vest...
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile



*Kicker (do all, some or none; clock begins the same second you finish the WOD)
For time:
30 Burpees

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