400m Run

10 Yoga Push ups

15 Dislocates


200m Run

10 Jumping Spiders

15 Squats

10 Push ups



For time:

3/4 mile run
100 Ring Rows
150 Push ups
200 Squats
3/4 mile run




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.


***Feel free to tackle this is several ways:  Half, Quarter, or Partner style.

I DO NOT recommend doing it as 100 pullups, 200 push ups, and 300 Squats straight through as it can lead to extreme soreness more so than usual.  I recommend breaking it up as 20 rounds of:  5 pullups, 10 push ups and 15 squats.



Banded Hamstrings

Mash quads and lats on a roller

Roll Posterior

Re-hydrate and hang out


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