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.

Coach’s choice

WOD prep
Prep Movements for WOD

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