Warm up

3 rounds:

50 jumping jacks

5 yoga pushups

10 kip swings

Murph

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

** If you have a 20/14 lbs weight vest, wear it!

Goal: 40-50 min

Time cap: 65 min – must start last mile run by min 55.

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.

Scaled Variations

Option 1 – Beginner Murph

1/2 mile run

25 band-assisted pull-ups

50 push-ups (on knees)

75 air squats

1/2 mile run

Option 2 – Half Murph

1/2 mile run

50 pull-ups (band-assisted if necessary)

100 push-ups (on knees if necessary)

150 air squats

1/2 mile run

Option 3 – Intermediate Murph

1-mile run

20 rounds of:

5 pull-ups (band-assisted if necessary)

10 push-ups (on knees or band-assisted if necessary)

15 air squats

1-mile run