Memorial Day “MURPH” 05.31.2021

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Join us to honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Murphy

CFNH Will be running heats at 9am and 1030am, bring the lumber, ninjas.

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.

Samy Daghir

2 thoughts on “Memorial Day “MURPH” 05.31.2021”

  1. Half Murph (37 weeks 🤰🏻): 31:44

    Walked 400m/Ran 400m

    10 rounds:

    5 Ring rows
    10 Elevated pushups
    15 Squats to bench

    Walked 400m/Ran 400m


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