Monday WOD 20080825


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.

CFOZ version:

Two minutes cardio, your choice, Samson stretch, CFWU x 2 (leave out the pull-ups, push-ups, and squats)

400m run/walk


4 rounds of
5 pull-ups scaled to equipment and ability
10 push-ups at your level
15 squats


400m run/walk

Post time to comments.

From the CFHQ site, August 18, 2005:

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.

This is what is called a “Hero” workout. All the Heros are named for CrossFitters in MIL, LEO or firefighters that have died in the line of duty. They are some of the hardest WODs in the CF arsenal. Unfortunately, the list keeps growing. Most CFers love and hate these WODs for their difficulty level and for the fact that they honor great men who gave their lives. I have yet to see a female Hero, and I hope I never do. LT. Michael Murphy was a Navy SEAL, and he is being considered for the Congressional Medal of Honor.

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