| Warmup This is going to need to be pretty self guided but make sure you get a few rounds of pullups, pushups, and air squats, in addition to running some. |
| Workout “Murph” 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. Here is how we recommend approaching this workout: 1st time doing it–half murph (800, 50/100/150, 800) or partner murph (1 mile run, split inside how you desire, 1mile run) 2nd time and on–full murph. Wear a weight vest once you can do it under 50 minutes, prescribed, without a vest. Remember–this is not about doing it a particular way. It is about suffering in rememberance, and having a great time. |
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