Monday, March 3rd: Honor a Hero

MURPH

For time:

1 mile run

100 pull-up

200 push-ups

300 squats

1 mile run

(may sub rowing 2k per mile, scale for new athletes 1k per mile)

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”. It was renamed “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.