Rowing WOD 5/27/13:
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com
Memorial Day Murph!
Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom. If you’re lacking hugs in your life, use today as an opportunity to change things up. Go hug a friend or love one. Live life and enjoy the journey, it’s to short not to.
- 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’ve got body armor or a twenty pound vest, wear it.
Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.
Post your time and experience to comments!
Renegade Rowing 
1/2 Murph w/ 2k rows sub for run. 49:30, my first time tryin Murph. Pretty harsh after a 2 week lay off.
I hear you Chris, I did it after coming back from a cold and it took 61:37. Way to get back on the horse! That’s a great start. 1 day at a time right.