This coming Monday May 25th isn’t just Memorial Day, it’s a special day in the DEUCE Community that involves you. Each Memorial Day we open up our doors to the community to complete “Murph”, a hero workout named after fallen US Navy SEAL Lt. Michael Murphy. The grueling workout, often performed while wearing a weight vest, was a favorite of Lt. Murphy’s that he dubbed ‘Body Armor’.
“Body Armor”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
*If you have a weight vest or body armor, wear it.
While under quarantine, it’s important that our participation in “Murph” be modified to be safe and appropriate. It is important to us to feel some unity in this experience, as well. As a result, we ask that the greater DEUCE Community begin the following “Murph” variation promptly at 10am on Monday May 25th:
Quarantine “Murph”
1 Mile Run
100 Athletic Burpees
200 Push Ups
300 Squats
1 Mile Run
*If you have a weight vest or body armor, wear it.
We hope that you’ll share in this experience with us. See you out there!
Logan Gelbrich
@functionalcoach
NOTES:
Submit Your Score to the Digital Whiteboard
5/22/20 WOD
Progressive Volume Work:
Complete 3 rounds for quality of:
8 Copenhagen Plank (each) (3 sec static hold)
12 Leg Pull Up (each) (3 sec static hold)
12 Tempo Pike Push Up (5 second negative)
Sprint Progression:
Complete the following for total time:
30m Sprint
-Rest 70m Walk-
40m Sprint
-Rest 60m Walk-
50m Sprint
-Rest 50m Walk-
60m Sprint
-Rest 40m Walk-
70m Sprint
-Rest 30m Walk-
80m Sprint
-Rest 20m Walk-
90m Sprint
-Rest 10m Walk-
100m Sprint
“Murph” Prep:
Complete 3 rounds of the following for time:
800m Run
-Rest as Necessary-