1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

**scaled is half the reps**

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.




100 dumbbell snatches 55/35

50 back squats 135/95

100 split lunges

50 front squats 135/95

100 hollow rocks

50 OHS 135/95