Tuesday, April 24, 2012

Workout of the Day (WOD):

"MURPH"

-run 1 mile

-100 pullups

-200 pushups

-300 squats

-run 1 mile

*You may partition the pullups, pushups, squats however you choose. Ex: 10 sets of 10 pullups, 20 pushups, 30 squats.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Results:


Time: 48:36

Comments:  I didn't come close to my previous PR of  39:12 but I am coming off a shoulder injury. So I need to give myself a break for performing poorly but I don't like to go backwards.  I was able to complete 200 push ups with no pain so that's a huge milestone. Now that things are looking good I am going to concentrate on good positioning and proper technique to insure that I minimize my risk of re-injury.