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. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Monday May 25, 2020

Hero WOD – ‘Murph’

1 Mile

100 Pullups

200 Push Ups

300 Air Squats

Run 1 Mile

  • Mini Murph – perform half of everything/Mini Murph perform 1/3 of everything

  • Replace Pullups with Dumbbell/Kettlebell Bent Over Rows, or