Monday, May 27, 2013


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”. If you’ve got a twenty pound vest or body armor, wear it.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.  There will NOT be a time limit…and there will be a “short-murph” (smurph) option.

3 thoughts on “Monday, May 27, 2013

  1. Woohoo!!!! What a great workout 🙂

    Challenge: I’m going to repeat this one on September 29th, maybe with a vest and no partitions, to see how much time I can cut from my 51:20. That’s one month out from my running of Marine Corps Marathon so it seems like a perfect challenge. Anyone can jump in with me!!!!

  2. Hello from socal!!! I’ve been checking the wkroouts everyday I’ve been gone but I usually don’t have enough weight because I’m using the bar and metal plates I have here. Today I was only 10lbs off the rx weight for the metcon so I did it. I got a round of four the first round of three mins, and the rest of the rounds, I completed 5 rounds. It was a fun sprint workout, I just wish I could have been there with the actual weight!!!

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