Monday 29.05.2017


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.

Scaled) 800m Run

7 Rounds

5 Pull ups

10 Push ups

15 Air Squats

800m Run

Coach will help you choose an appropriate workout. "Murph" has a significant amount of volume. The goal will be to challenge ourselves but not take us out of this weeks training.

Rx) 1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 Mile Run