“MURPH"…

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

(Unpartitioned)

*As a team work Fabiana and Diane. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

RIP Lt. Michael P. Murph 

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

“Strict Goblet Squat Murph”

For time:

1 mile Run

100 Strict Pull ups 

200 Push ups

300 Goblet Squats (26)

1 mile Run

1:22:47

Did 20 sets of 5-10-15. ALL SETS UNBROKEN! 

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

"Murph"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

48:07 Rx

8:03 slower than PR but 6:21 faster than last time. Small victories. 

Need to get sub 40 minutes! 

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

"Murph"...

Last Time - 40:04

Today - 54:28

Hit cap - ran second mile - came back and finished last two rounds of "Cindy". Mental challenge today. Woke up and felt like crap. Almost didn't go. Happy I did.

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer was built.

"Murph"...

My training look like this today:

1 mile Run - 7:29
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 8:27

Total time until completion: 40:50  PR! 

I took a full 8 minutes off my time from my last attempt. I focused on FULL RANGE OF MOTION and went at max effort. My time improvements will be incremental from here.

I am taking tomorrow off from training. I need it!