“Murph” (5/25/18)

“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.”


Warm Up:
Coaches Choice

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*50 minute time cap

Rx: with 20#/14# weight vest
Scaled: Cut all work in half > partition no vest > all the way through no vest > partition with vest