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Monday 5/26/14


Monday 5/26/14


Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, Patchouge, NY who was killed in Afghanistan, June 28th, 2005

This was one of MIke’s favorites and he named it “Body Armor”. It is now named “Murph” in honor of this focused warrior and great American who wanted nothing more than to serve his country and the beautiful people who make it what it is.

Above is the original version of the workout with a little history behind the name. This is to be done individually. We will also off 2 different versions listed below.

“Partner version”

Same as above, except both partners run then split up the pull-ups, push-ups, and squats. Only one person working at a time and you must complete all the pull-ups before moving on to the next exercise. Your time will be when the last partner comes in from the run.


run 800m

50 pull-ups

100 push-ups

150 squats

run 800m

*to be done individually