For Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. 


  1. Run 200m
  2. 10 Push-ups
  3. 10 Shoulder Swings
  4. 10 Side Squats 


You pick. 5 Minutes


Today, especially, we remember all the service men and women who give their lives for this country. Work hard for them. 

Skills & Technique:

Pose Running 



Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats 
Run 1 Mile

For time. 
Time Limit: 60 Minutes
Partition as needed. 
If you have a 20lb vest, wear it. 
If Chelsea was hard for you or if you are a newer athlete, conisder halfing the reps. Run the full amount. 

Greg KeeterComment