“Murph”
For time
1600m Run
100 Pull Ups
200 Push ups
300 Squats
1600m Run
- 50 min time cap
“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.”
Scaling options:
- Partner Murph – Run 1600m together then split up Pullups, push ups and squats.
- Half Murph – 800m Run, 50 Pull ups, 100 Push ups, 150 Squats