http://annexsportsperformance.com/assets/murphy+web-1.jpg

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Warm Up

Coach’s Choice

Skill

Running Route

WOD

“Murph”

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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Travel WOD

15 min. EMOM (every minute on the minute)

3 Push Ups and 3 Burpees