The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:
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.
“Murph”
1 mile run
then
100 pull ups
200 push ups
300 squats
(partition pull-ups, push-ups, and squats as you see fit)
then
1 mile runCompetitive athletes may choose to wear a 20# weight vest or body armor for the workout.
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