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WORKOUT OF THE DAY

100529 Saturday: "Murph"

By jerry Comments

Murph

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.

Comments

comments

Comments

  1. Jerry Hill says:

    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,
    jh

  2. Jason Brown says:

    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!

  3. john scott says:

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

  4. Fred H says:

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

  5. Levi Larsen says:

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

  6. 43:17 Glad I got to hit this today–nice way to start off Memorial Day weekend. Thanks for coaching Keturah!

  7. Mike Hart says:

    51:13.

    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.

  8. Mark Davis says:

    No vest. 43:20. 13 minute PR

  9. 59:22
    RIP LT Murphy…

  10. Jeremy Moss says:

    59:28 w/vest (PR)

Comments

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