For tomorrow, Dan will be doing the workout at 8 AM and so if you don’t mind not having a trainer yelling at you during your WOD you are more than welcome to join him at 8 AM. For everyone else, I will see you at 9 AM. Let’s get our Murph on!

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.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

0 thoughts on “6.2.2012

  • I have been laying off crossfit for the past month, but doing weights and not focusing much on cardio, and I paid for it today. All I could muster in a little over one hour was slightly more than a “half-Murph” (although I did do the mile on both ends (my concluding mile wasn’t much to talk about, though). I congratulate anyone who got through this workout, modified or not. Honestly, I don’t know how people do this kind of stuff. I think I’ll need a full 8 hours sleep the night before and a hearty breakfast if I can ever hope to get through something like this. Well, I’ve got my challenge. Here we go…

    • The only way to stay and be CrossFit is to do CrossFit. You did do well today though. It was good to see you and hopefully you can work it out so we will see more of you at the box. 🙂

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