Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
Workout of the Day
“Murph”
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Team version:
Both teammates complete the 1 mile run at the beginning and end; however, only one person works at a time whilst completing the 100 pull-ups, 200 push-ups and 300 air squats.
You may partition as needed. For example, you can complete 10 rounds of 10 pull-ups, 20 push-ups and 30 air squats.
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.