2025-05-26

WOD

Memorial Day “Murph” (modified a bit)

1 mile run

10 rounds of the following:
5 pull-ups
10 push-ups
15 air squats
5 push-ups
10 air squats
15 sit-ups

200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile)

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

Time: 54:03 (completed first mile in 9:27. Total of 50 pull-ups, 150 push-ups, 250 squats, 150 sit-ups)