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.
Warm-up
Coach’s choice
WOD prep
Prep Movements for WOD
WOD
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.
*The pull-ups, push-ups and squats equal 20 rounds of Cindy.
Some partition suggestions :
1. 5 pull-ups,10 push-ups,15 squats
2. 5 pull-ups, 5 push-ups,15 squats,5 push-ups
3. 5 pull-ups, 5 push-ups,10 squats,5 push-ups,5 squats
*At the 45 minute mark if you have not finished your pull-ups, push-ups and squat you will head out and finish your 2nd mile Your score will be your total reps completed and your time when you get back from the mile.
Option 2:
1 mile Run
75 Pull-ups
150 Push-ups
225 Squats
1 mile Run
*The pull-ups, push-ups and squats equal 15 rounds of Cindy.
Option 3:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run
*The pull-ups, push-ups and squats equal 10 rounds of Cindy.
Option 4:
1 mile Run
25 Pull-ups
50 Push-ups
75 Squats
1 mile Run
*The pull-ups, push-ups and squats equal 5 rounds of Cindy.
Post WOD
Easy 400m run then foam roll
Murph: 45:31
Partition: 5-5-15-5
(First mile 7:00)
Murph 54:49
Previous 61:29
Never Give Up!
Murph: 50:39 Rx (No Vest)
Previous: 56:29
Great to see so many people taking on this WOD!!
Murph: 37:20 Rx (No Vest)
Previous: 37:35
34:55 rx (no vest)
Previous: 36:00
Murph: 49:00 RX PR
39:23 RX (no vest)
Previous 51:09
Way to go Ryan! That’s a great time and a big PR!
First time doing Murph. (RX, no vest)
MURPH
Previous 49:45
Today 50:16
I’m happy with that.
35:11 rx no vest.
Great energy at the box today!
Thank you to all who have given their lives to protect our freedom and thank you to all that continue to serve!
Never forget and never give up..
correction 45:11 rx no vest. Not sure where I could find that extra 10 minutes:)
44:10 No Vest.
54:00 rx (no vest)
First time doing Murph, so much fun with all the people in the gym!
55:21 RX No vest
I was happy to finish the 20 rounds before the 45 minute time cap! Wasn’t sure if my push-ups would hold up. They were slow, but they held up!
Not exactly sure what my previous time was – 57 or 58 minutes.
Great job everybody!
Got my butt kicked. No vest. Surprisingly the push-ups were the hardest hardest part around the 70s. I started breaking them up 5-3-2. Last year I used a blue band for the first 80 pull-ups and then a green band, but did it RX this year so that’s progress. Lots of fun. And sweat. Great energy at the box today! Love Murph. We need to do more of these hero WODs.