May 26, 2014


Memorial Day “Murph”
Run 1 mile…
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile…

Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run.
If you’ve got a 20# vest or body armor, wear it.

Half Murph
Run 1/2 mile
50 Pull ups
100 Push ups
150 Air Squats
Run 1/2 mile

Quarter Murph
Run 1/4 mile
25 Pull ups
50 Push ups
75 Air Squats
Run 1/4 mile

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.

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