25 May 2026

“Murph”

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. Read more here.

For Time:
1-Mile Run
100 Pullups
200 Pushups
300 Air Squats
1-Mile Run

*Partition the pullups, pushups, and air squats as needed. Start and finish with a 1-mile run. Where a weight vest if you want.

Scaled Options:

1-Mile Run
50 Pullups
100 Pushups
150 Air Squats
1-Mile Run

Or

800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

Warm Up (Approximately 7 Minutes):

200m Run
10 Jumping Jacks
5 Knee Pushups
10 Jumping Jacks
10 Air Squats
10 Jumping Jacks
5 Pushups
10 Jumping Jacks
10 Air Squats
5 Ring Rows
5 Kip Swings
3-5 Kipping Pullups