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.
“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.
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
“Murph”
39ish RX (partitioned 20 x Cindy)
strict pull ups (on basement pull up bar)