Atherton & Cairns WOD

Warm up

200m run S
10 Burpees
30sec Quad Stretch
20m Bear crawl
200m run M
20m Active Spidermans
20m Active Samson
10 inch worms
20 Air Squats
200m run
20 banded press
20 banded pull parts
30 sec calve stretch

Class & GainZ1&2

“Murph” (45min cap)
Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. It became “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

At CFNE, we perform “Murph” twice a year. Once on Memorial Day and once on Thanksgiving to honor a fallen hero and to give thanks for our freedoms and the lives we get to live because of people like Michael Murphy. “Murph” is a significant amount of volume. Completing any version of this workout, whether it be half of the work or the full thing, is an honor to be had. There are several modification options listed here below, including a common portioned version of the full volume that has worked great in the past. If athletes are unable to run today, substitute a 2,000/1,600 meter row.

Scaling:

Partitioned “Murph”
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

1/2 “Murph”
800 Meter Run
10 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

3/4 “Murph”
1200 Meter Run
15 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1200 Meter Run