Monday May 28th, 2012

"Murph"  (Scaled)

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.  



Thank you to all who have dedicated their lives for the freedom of our country.  Happy Memorial Day.




Half Murph 
For time: 
1/2 mile Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
1/2 mile Run 


Partition the pull-ups, push-ups, and squats as needed.

or

For Time: 
1/2 mile Run 
35 Pull-ups (assisted or beginner pull ups okay) 
70 Push-ups 
120 Squats 
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.


compare to May 30th, 2011