WOD: 10.2.14

“THERE’S A DIFFERENCE BETWEEN INTEREST AND COMMITMENT.  

WHEN YOU ARE INTERESTED IN DOING SOMETHING,

YOU DO IT ONLY WHEN IT’S CONVENIENT.  

WHEN YOU ARE COMMITTED TO SOMETHING,

YOU ACCEPT NO EXCUSES; ONLY RESULTS.”

~KENNETH BLANCHARD 

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WOD:

“Murph”

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Scaling Options:
“Murph Light”: 800m Run, 50 Pull-ups, 100 Push-ups, 150 Air Squats, 800m Run
“Smurph”: 400m Run, 25 Pull-ups, 50 Push-ups, 100 Air Squats, 400m Run
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.