“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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. Divide the run/reps evenly if you are doing the workout with a partner. Remember to record your score! Murph is a great way to test and retest your fitness. It will amaze you how much you can improve in year. Some of you may not be ready to do the workout straight through as it is written, so try this rep scheme to break up the workout and make it a little more manageable:
1 mile Run, then,
20 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Then,
1 mile Run
If you want to see how much fun we had last year, check out the video below. For an added bonus you can see Bethany flexing in the middle of the workout at ~1:15. We have grown so much as a community this past year and are so thankful to have all of you joining us for the 2017 edition of Murph. Looking back through last year’s video, it is very easy to see the progress (and gainz) so many of our athletes have made from then to now. We couldn’t be more proud of you all! Remember this day is all about working hard, having fun, honoring fallen hero and hanging out with some truly awesome people.