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Murph
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1 Mile
100 Pull ups
200 Push ups
300 Air Squats
1 Mile
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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
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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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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.
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L2 Banded Pull ups or 50 Ring Rows, Modified Push ups
L3 1/2 Murph, Modify as needed
T1 Same
T2/T3 AMRAP 20, 200m run, 5 pull ups, 10 push ups (modified when needed), 15 squats at or above parallel
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Classes are 5:30, 8:00 and 10:00am today
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Steve Mitchell – in DC at the Murph Ride to Remember