In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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. 

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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. 

Mobility/Warm-up
Coaches Choice

MetCon
RX
"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
(partition the pull-ups, push-ups and squats as needed)
(start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it)

SCALED/LITE
 "½ Murph"
For Time:
Run 800m
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800m
(partition the pull-ups, push-ups and squats as needed)
(start and finish with a 800m run)
(scale the pull-ups and push-ups as needed)