Thursday 12-16-10

Half Murph

For time:
Run 800M
50 Pull ups
100 Push ups
150 Squats
Run 800M

Partition the pull-ups, push-ups, and squats as needed. Start and finish with the run.


Michael Murphy
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. First posted 18 August 2005

Courtesy of