Warm-Up
A) 2 Rounds:
10m High Knees
10m Butt Kickers
10m Broad Jumps
200m Run
B) 3 Rounds:
6 Wall Balls
6 Ring Rows
6 Tempo Push-Ups
12 Sit-Ups
Workout
“Murph”
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air 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.
Workout Tip
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.