Skill: review of the perfect KB swing & the perfect push-up
Then, “Cindy”
20 min AMRAP of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Beginners: Assisted pull-ups if necessary
Compare your score to the last time we did this WOD.
If you have Rx’ed Cindy previously and have completed 15 or more rounds, you are eligible for an upgrade. Your upgrade option for today’s WOD is “Murph”
For time:
- Run 1 mile
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- Run 1 mile
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.
Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.
Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.
