2011-05-04 WOD

In honor of the SEAL community we will be doing a Hero WOD to honor one of their fallen, Navy Lieutenant Michael Murphy.

“Murph”

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

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

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.