Murph”

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Air Squats
Run 1 Mile

Partition the pull-ups, push-ups, and air squats as needed. Optional: wear a 20/14 pound vest.

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”. It became “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.

If athletes are unable to run today, substitute a 2,000/1,600 meter row.

Partitioned “Murph”

1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

1/2 “Murph”

800 Meter Run
10 Rounds:
5 Pull-ups, 10 Push-ups, 15 Squats
800 Meter Run

3/4 “Murph”

1200 Meter Run
15 Rounds:
5 Pull-ups, 10 Pushups, 15 Squats
1200 Meter Run