300 Air Squats
L2 Banded Pull ups, Modified Push ups
L3 50 Ring Rows (do NOT do 100 RR), Half Murph
T2/T3 Row 500m, 50 RR, 100 Push ups, 150 Squats (@ or above parallel)
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.