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.
“Murph”
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed.
SCALED: Team Murph / ½ Murph
800m Run
50 Pull ups
100 Push ups
150 Air Squats
800m Run
Team Murph
2-3 Person Team Murph
Work/Rest or Synchronized between partners
Partners may modify the run distance as needed