“Murph”

“Murph” Hero WOD

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" but from here on it is 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.

Buy-in: 1 mile run

100 Pull-Ups

200 Push-Ups

300 Air Squats

Cash-out: 1 mile run

RX is done as chipper with a 20#/14# weighted vest but can partition if needed.

Scale as needed, enjoy and have fun.