Archive for May 29, 2016

20160530 Memorial Day Murph @0900

Posted: May 29, 2016 by courtland07 in Uncategorized


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 20-lb. vest or body armor, wear it.


For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.