The MURPH

THE "MURPH"

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  The workout resembles a type of "cross fit" workout. (check out www.crossfit.com  for other workouts)

Do you have what it takes to "conquer the Murph?"

See how long it takes to complete the full murph.(modified workouts attached) 

• 1 mile Run

• 100 Pull-ups

• 200 Push-ups

• 300 Squats

• 1 mile Run

(the non running section can be completed in any order.  Example: 5 pull ups/ 10 push ups  followed by 15 squats x 20 sets for completion).

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 at your own risk.