Gym Workout 

“Murph” 

1 Mile Run 

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Wear a weight vest if possible. 

Navy Lieutenant Michael Murphy 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.

At Home Workout

For Time: 

1 Mile Run

20 Rounds: 

10 Push Ups

15 Air Squats

1 Mile Run

*Scaled: Complete 800 Meter Buy in/Cash Out and 10 Rounds of Push Ups & Air Squats.