Murph
The most iconic Hero WOD, honoring U.S. Navy SEAL Lieutenant Michael Murphy, killed June 28, 2005, in Afghanistan. Originally called "Body Armor," it was his favorite workout. Performed worldwide on Memorial Day to honor fallen service members.
Equipment required
High Bar
Structure
1 Round(s)
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
100×Pull-up
♂︎ 9 kg ♀︎ 6 kg
200×Push-up
♂︎ 9 kg ♀︎ 6 kg
300×Air Squat
♂︎ 9 kg ♀︎ 6 kg
1600mRunning
♂︎ 9 kg ♀︎ 6 kg
Start your workout with TOPWOD
Take this workout straight into the TopWOD app. The built-in timer adapts to the format and keeps you focused on performance.
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