Monday, May 29, 2017



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.


Murph. Run 1 mile. Run outdoors or indoors, on a track, a road, or a treadmill. It doesn't matter--just note what you did to compare the next time "Murph" comes up.

100 Pull-ups, 200 Push-ups, 300Squats...partition as necessary. You do NOT have to do all 100 pull-ups before you start the Push-ups. You can do the exercises in any order, break them up any way you'd like. One example: 2 Pull-ups/10 Push-ups/15 Squats done 20 times.

100 Pull-ups. Do them any way you'd like. Strict, Kipping, on a Gravitron, using bands, jumping (but no negatives). Palms away; palms facing; palms toward you; doesn't matter. Just do 'em.

Squats without another word to describe them mean UNWEIGHTED squats here at Crossfit. No bar. No added weight. An air squat. Always.

Run another mile. Seriously.

Record the time it took you to complete the entire adventure

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