Bench Mark WOD - "Murph"

Murph: 1 Mile Run

100 Pull Ups

200 push Ups

300 Air Squats

1 Mile Run

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This workout was created 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 which he named “Body Armor”. The workout has since been renamed Murph in honor of Michael Murphy. Hundreds of affiliates across the United States and around the world will be participating in the benchmark WOD in honor of Murphy and all of our armed serviced men and women who died protecting our country.

Today was was also Jonas' last day before starting the next chapter of his life in Ne York. You have been an amazing athlete, friend, and inspiration to have here at the gym. We all wish you the best of luck Jonas. Bring as many smiles in New York as you have in Flagstaff