MURPH
RX
For time
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*with a weighted west 20/14 lb
Scaled
For time:
1 mile run
100 ring rows
200 box push-ups
300 air squats
1 mile run
*bodyweight
Scaling option 2
*break the movements into smaller sets and rounds
For time
1 mile run
10 rounds:
10 pull-ups
20 push-ups
30 air squats
1 mile run
Option 3
*split the reps with a friend!
TEAM MURPH
For time:
1 mile run (together)
100 pull-ups (YGIG; split as you like)
200 push-ups (YGIG; split as you like)
300 air squats (YGIG; split as you like)
1 mile run (together)
–
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.
