“Murph”
Time domain: 35-55 mins
Time cap: 60 mins
Level 3
“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
20/14lb vest
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.
“Almost Murph” (no vest)
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Partner Murph
With a partner, for time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
Level 2“3/4 Murph”
For time:
Run, 1200 m
75 Pull-ups
150 Push-ups
225 Air Squats
Run, 1200 m
Level 1
For time:
Run, 800 m
50 Banded Strict Pull-ups
100 Band Assisted Push-ups
150 Air Squats
Run, 800 m