Murph

Michael Murphy
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.

Murph
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

If you have a 20# vest wear it. Partition the Pullups, pushups and squats as you wish. I have found Cindy Style to be best sets of 5 pullups, 10 push ups and 15 squats.

For most the above is quite daunting and not realistic.

If you want to give it a shot we will start you out as Rx, you will be capped at 40 min before starting the last run. For others you will do Half Murph.