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14.12.25

25
Dec

14.12.25

ARXLITE

Nick Sendoff:

400m walk/run

5-8 Rds:

5 Ring Rows

10 push Ups

15 air squats

then

400m

WOD

Requested by Nick Tobin as we send him off to basic training:

“Murph”

For time:

with 20# vest

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.

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.

 

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