Monday, May 30th, 2011

"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.