“Murph”

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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.

Suggested modifications and scaling:

  • 12-20 rounds:
5 push ups
10 sit ups
5 push ups
15 air squats
 
  • 8 rounds:
5 pull ups
5 push ups
15 air squats
5 push ups
 
  • alternate full rounds with a *distanced* partner (cuts the volume plus builds in rest):
20 rounds:
5 pull ups
10 push ups
15 air squats
Updated on May 24, 2020 by