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“Front Squat Medley”

Posted by admin - March 26, 2012 - WODs

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Skill:

Rope Climbs
Kipping Mechanics

WOD:

“Front Squat Medley”

Max Reps 185/135
Max Reps 135/95
Max Reps 95/65

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Memorial Day Murph

WOD:

1 Mile Run to start
100 Pull-ups
200 Push-ups
300 Squats
1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

Here is his story:

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The