Pause Back Squat 5×3 @ 70%
Hand Stand Pushups 3×5 (kipping or strict)
4 Box Jump (24/20)
12 KB Swing (53/35)
1 Mile Run
300 Air Squats
1 Mile Run
* Pullups, Pushups, and Air Squats may be partitioned out however the athlete chooses*
Tomorrow we’re doing Murph . . . We’ve prepped, we’ve trained, we’ve sweat—and now it’s go time! All that hard work is about to pay off, not just the Murph Prep you did, but the WOD’s we do day in and out. And you’ll see tomorrow afternoon when the workout is finished and you’re munching on food from the potluck, you’ll see that it was all worth it 🙂
The workout “Murph” is named after Lt. Michael Murphy, a former Navy SEAL who was killed in the line of duty in Afghanistan. For his actions, he was posthumously awarded the Medal of Honor. The website http://themurphchallenge.com/ has more information if you’re interested. The book Lone Survivor is also a fantastic read about the story of Michael Murphy.
Can’t wait to see everybody tomorrow! Remember, it’s a potluck so please bring a dish to the workout to share with all the athletes. Doesn’t have to be anything crazy, just something preferably tasty 🙂
We’ll be running “Murph” tomorrow at 10am. See you then!