For time:
1-Mile Run
100 Pull Ups
200 push ups
300 Air Squats
1-Mile Run
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.
7 Comments
Extreme Muscle Soreness, here I come! This one’s for you, Murph, and for all who have ever served our country….thank you!
Thank you “Murph”!!!!
THanks HEW stuart for an awesomely hard workout. And thanks especially to Jenna James, Hilary Ctibor Greever, Erin Betz-Childre, and Tom for helping me finish. 1:17:10. Tunrs out I just missed my PR in the 5K this morning by 5 seconds- 25:32. A great morning and great memorial day. Thanks Lt. Murphy for your service!
somebody has to put on a 20lb vest and do murph
@ Dan…you’re my crazy, hardcore friend! Running a 5K prior to Murph today!!!! Great job! Was fun to run together with Erin & Tom at the end; I think Erin ran 5 miles today!!! See you tomorrow
!
i will do it this week for sure
I need to get back in the gym… this would have been a great work out for me…