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.

**Not doing Murph- try this one!

20 toes to hands- this movement is like a mountain climber but you jump both feet up towards the hands. Similar to a burpee but there is not standing up after each rep

40 shoulder taps

20 toes to hands

60 sit ups

40 shoulder taps

20 toes to hands

80 air squats

60 sit ups

40 shoulder taps

20 toes to hands

100 box dips or chair dips

80 air squats

60 sit ups

40 shoulder taps

20 toes to hands