Memorial Day 2021

Performance

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Intermediate

For time:
1 mile Run
80 Assisted Pull-ups
160 Push-ups
240 Squats
1 mile Run

Fitness

For time:
1200m Run
75 Jumping Pull-ups
150 Knee Push-ups
200 Squats
1200m Run

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