Tag: Murph

230529

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a 20 lb vest or body armor, wear it.

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.

220530 – Monday

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.

210531 – Monday

“Murph”

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.

200908 – Tuesday

Workout of the Day

“Half Murph”

For time:

Run, 800 m

50 Pull-ups

100 Push-ups

150 Air Squats

Run, 800 m

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with an 800 m run. If you’ve got a 20/14 lb vest or body armor, wear it.

200529 – Friday

Workout of the Day

“Murph”

For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

*Run Substitute: 500  Jumping Jacks

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.