By May 24, 2015 No Comments

“Memorial Day Murph”

For time:
1 mile Run (2k row, scale to 800m run)
100 Pull-ups (scaling options: 75/50)
200 Push-ups (scaling options: 150/100)
300 Squats (scaling options: 200/150)
1 mile Run (2k row, scale to 800m 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. Partitioning the work into 20 rounds of “Cindy” (5 Pullups, 10 Push-ups, 15 Air Squats), works well for most.

If you tend to go to failure on push-ups partition each round as follows:
5 Push-ups, 5 pull-ups, 5 push-ups, 15 air squats

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