"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.  If you've got a twenty pound vest or body armor, wear it.


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.

Was scared of this Hero WOD, I can't lie.  I texted Suzi before I got dressed this morning to see if she maybe wanted to not go but she was already on her way- so I figured I better get a move on and get dressed.  My body is sore from  Fran on Friday- and was not looking forward to 300 air squats.  So I decided, OK I'll just go and do a mini-Murph.  Then Diane talked us into doing the entire WOD. (Thanks Diane!) Once we got started it really wasn't as bad as I expected.  Yes, it took me 55:21 but I broke up the reps like this: 5 pull-ups, 10 push-ups, 15 air squats for 20 rounds.  The hardest part was the push-ups.  Before I knew it, I was finishing up round 10- which would have been enough for mini-Murph.  I said something to Suzi and she was going the distance so I figured I should too.  Finally, round 20 came and it was off to run the last mile.   =]  Great way to start 9/11