MURPH

“MURPH”
-1 Mile run
-100 Pull-ups
-200 Push-ups
-300 Air squats
-1 Mile run
*w/20 Pound vest or Body armor

Scale Option 1
-800 Meter run
-50 Pull-ups
-100 Push-ups
-150 Air squats
-800 Meter run

Scale Option 2
-400 Meter run
-25 Pull-ups
-50 Push-ups
-75 Air squats
-400 Meter 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.

9:30 a.m.

“MOLON LABE MILE”
For time:
-20 Sandbag back squats @60/30
-20 Hand release push-ups (feet on sandbag)
-1 Rope ascent @15’
-400 Meter run
-15 Sandbag back squats@60/30
-15 Hand release push-ups (feet on sandbag)
-1 Rope ascent @15’
-400 Meter run
-10 Sandbag back squats @60/30
-10 Hand release push-ups (feet on sandbag)
-1 Rope ascent @15’
-400 Meter run
-5 Sandbag back squats @60/30
-5 Hand release push-ups (feet on sandbag)
-1 Rope ascent @15’
-400 Meter run

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