Murph
For time
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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.
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.
(or)
Manion
7 Rounds for time
29 Back Squats @ 135/95
Run 400m
In 2007, with a second deployment to Iraq on the horizon, United States Marine Corps 1st Lt. Travis Manion’s family questioned why he had to go back to war. His answer exuded character and bravery: “If not me, then who?”
“We took those five words and we turned them into a national movement,” said Ryan Manion, Travis’ sister and president of the Travis Manion Foundation. “Our organization is all based on community. It’s about bringing people together — both our military community and our civilian community — to demonstrate what it means to live by ‘If not me, then who.’”
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