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.
Warm-up
Coaches Choice
MetCon
RX
"Murph"
For Time:
1mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1mile Run
Partition the pull-ups, push-ups, and squats as needed.
If you've got a 20/14lb. vest or body armor, wear it.
SCALED
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
LITE
For Time:
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run