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100529 Saturday: "Murph"

By jerryNo comments yet


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time amd thoughts to comments.



No Comments to "100529 Saturday: "Murph""

  • Jerry Hill says:

    May 29, 2010 at 9:28 am - Reply

    Hit this at the high school I graduated from 25 years ago. Ran on a track, did pullups hanging from a discus back-stop, had to sub situps for pushups (pec strain from Mondays burpees), squats were with arms straight overhead ass-to-ankles; around 40min. Candee hit this with me and subed 3 pull, 6 push, 9 situp.

    I am remembering our warriors, past and present.
    Semper Fi,

  • Jason Brown says:

    May 29, 2010 at 9:41 am - Reply

    67:37, Rx’d with a 20 lb vest. I was shooting for sub-60, but it just wasn’t happening today. Regardless, this was a 4 minute PR for me. The squats killed me. Big thanks to Katie, Kelly, and Christine for getting me through the last couple of rounds!

  • john scott says:

    May 29, 2010 at 10:25 am - Reply

    1:00:33 not my best time with a vest

  • Fred H says:

    May 29, 2010 at 10:29 am - Reply

    56:04 red band 10X 10/20/30

  • Levi Larsen says:

    May 29, 2010 at 10:53 am - Reply

    57:30 with a flack jacket no sapi’s.

  • Melissa Lopes says:

    May 29, 2010 at 11:55 am - Reply

    43:17 Glad I got to hit this today–nice way to start off Memorial Day weekend. Thanks for coaching Keturah!

  • Mike Hart says:

    May 29, 2010 at 1:00 pm - Reply


    All weight vests were taken.I grabbed a 25# bag and did the runs and squats with it on my shoulders. Great way to memorialize brave men and women in service to the good ol’ US of A. Proud to do it CFOT.

  • Mark Davis says:

    May 29, 2010 at 10:21 pm - Reply

    No vest. 43:20. 13 minute PR

  • Daniel Hunter Wilson says:

    May 30, 2010 at 3:28 pm - Reply

    RIP LT Murphy…

  • Jeremy Moss says:

    May 31, 2010 at 10:00 am - Reply

    59:28 w/vest (PR)



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