Memorial Day “Murph” Hours: 10:00am-2:00pm. Just as we’ve done over the past several years, we will be running heats of “Murph” with the last heat starting at 1pm. Vests and Gas Masks can be provided to those that ask. There will also be scaled versions of the workout available as well.
Warm-up Drills
I. Individual Warm-up and Mobility
“Murph”
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”. 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.
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.
Post time to comments.
“Murph”: 45:54
For 1st Lt. Scott Milley KIA Nov 30, 2010.
Rest in Peace!
58:44 RX. I really had to dig deep for this one, especially during that last mile. This was my first time doing it as prescribed and an enormous 28:00 improvement over last year. Hell yeah.
“Murph”
51:22 Rx with Vest & Mask
“Murph” 73:16