Memorial Day Murph


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.

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

Partition the pull-ups, push-ups, and squats as needed. Start and finishwith a mile run. If you’ve got a twenty pound vest or body armor, wear it.


8 and 9 AM. You can come anytime between 8 and 9 to get your Murph started. We are shooting to be done by 10 but we will stay until you finish.

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