"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
For time.
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.
You can do this as a team effort but my rule is you have to run the first mile together as a team, finish the exercises in sequence partitioning each among the team however you want, and then run the second mile as a team
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Memorial Day isn't about us its about those who gave the ultimate sacrifice for our country. Doing this workout is our way of honoring that sacrifice.
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