VAGABOND CROSSFIT-5/24/09 and 5/25/09

“Michael”- 3 Rounds for time of:
800 m Run
50 Good Mornings
50 Abmat Unanchored sit-ups

Some of the Vagabonds came today, after I finished my race in the morning and tore up a little workout called “Michael”. They did a great job and showed some true grit during their workout. Some of the Vagabonds are really starting to hate these Good Mornings, for good reason, they are brutal. However, they are great for your core, hamstrings, and teaches you to open the hip at a full standing position. Great Job by Everyone Today and Keep up the Good Work!!

Just want to give a shout out to Mike Malloy for killing the Northeast Qualifiers and wish I was there to cheer you on buddy!! Great Job and Keep hitting those WOD’s hard, well after a little bit of rest!!

I am posting the wod early today because I have some extra time and a couple of days off from teaching. Good Luck and Hit the Workout Hard with a Full Effort!!
Dedicated to the 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. This WOD was first posted 18 August 2005.
Complete the following for time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
You can partition the pull-ups, push-ups, and squats as you like, which would make it mentally easier and better for your physical being.