Lieutenant Michael P. Murphy
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.
Post time to comments.
Box Brief
Get PUMPED for Memorial Day Murph! Two classes today at 7am and 9am.
Half Murph
29:50
800m run
10 rounds of:
5 banded pull-ups (black)/ring rows (alternating)
10 push ups 22″ box
15 squats
800m run
43:26
Kipping pulls up all rounds!
41:42 at a playground
Great job everyone!!! Happy Memorial Day!
Nice Emily!!!
1st Murph
46:34 RX
So awesome to be a part of this community who push each other and support one another. Thanks 7am!!
Murph
37:33 RX
(w/o a vest, Cindy style)
6:30 1st mile
5-5-5-15 breakdown
35:48 RX with 20# vest
Mile 1: 645ish
Mile 2: 7
Murph
46:53 Rx with 14# vest
Partitioned 5-5-5-15
Murph
34:28 Rx with 14# vest
Partitioned (20 rounds of Cindy)
Murph
57:44 Rx with Tac vest
Unpartitioned (first time under an hour)
44:30 with the vest
Cindy style.
Next time try double Cindy (10, 20, 30)
47:26. 5 push/5 pull/5 push/15 air
6:03 first mile
Not so speedy on air squats
First Murph and had fun
Murph (no vest)
44:52 Rx w/ Cindy-like rounds
Murph
44:43
Ring row
Sit-ups
Squats
5-10-15
Mile one 9:20
Mile two 9:43
Previous Murph 60:57 RX no vest
Calum
44:05 no weight vest
Liam and Jen 47ish
Murph
1st time
56.15
20# vest for last mile only
Murph
42:00
Ring rows and box push ups
1st Murph!
Murph
37:30
rub RR for Pull Ups
1st Murph ever. Maybe next till i’ll do pull ups 🙂
^^^ not sure what was going on with spelling there..
*SUB RR for pull ups
*maybe next TIME I will do pull ups
(thanks Charlene for pointing that out)
Murph
56:00
Row 1600m for run
No vest, but no bands for the first time. 4 minutes are so better than last year.
Murph
49:42
3-6-9 33 Rds