“Murph”

For time:
1600m Run
100 Pull-ups
200 Press-ups
300 Squats
1600m Run

– Wear a 20lb weighted vest or body armour
– Partition the pull-ups, push-ups, and squats as needed.

Option 1
Complete as individual, must be completed within class timings. Wear vest if available. Scale to no vest or carrying 9kg MB on run.

Option 2
Complete as a pair. Split the movements as required, one work, one rest. Carry a 9kg MB on 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.