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.
Choose one of the following:
A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
If you have a 20lb vest or body armor, wear it.
Partition the reps as needed.
B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run
All teammates run, but can break up the pull-ups, push-ups and squats however they choose.
C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Partition the reps as needed.