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