WOD 5/05 Warm Up: Single arm walking lunges 10lbs. Up and back 12 jumping pullups 10 burpees 3x
‘run down’ 400 meter run 20 wall balls 15 pull ups 10 bench press body weight 3X for time
TIME: 16:04
First off… “The Rundown” (IMDB):
A tough aspiring chef is hired to bring home a mobster’s son from the Amazon but becomes involved in the fight against an oppressive town operator and the search for a legendary treasure.
What a great plot summary… I’m going to have to revisit this movie this week.
Regarding the workout, this was the first time I’ve been really able to get through a body weight bench press for multiple sets. I can & will do better on the wall ball exercises next time.
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”. From here on it will be referred to as “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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
