“Murph”

Navy Lieutenant 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.

Health: 

800 Meter Run

10 Rounds: 

5 Pull Ups (Jumping Pull Ups or Ring Rows) 

10 Push Ups (Hands Elevated Push Ups) 

15 Air Squats

800 Meter Run

Fitness

Partition Reps of Pull Ups, Push Ups, Air Squats in any way:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

(Partition Recs: 20 Rounds of 5/10/15 or 10 Rounds of 10/20/30)

*Add a 20/14lbs weight vest if you have it. 

Performance

Unpartitioned (Go straight through on Pull Ups, Push Ups, Air Squats)

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Partition Pull Ups, Push Ups, Air Squats in any way:

(20 Rounds of 5/10/15 or 10 Rounds of 10/20/30 are recommended)

*Add a 20/14lbs weight vest if you have it.