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.
100 Pull Ups
200 Push Ups
- Don’t fret if these looks a bit extreme! This is a CrossFit Hero workout and is designed to be very difficult. For most of us there will be some scaling going on. Here are a few options:
- Partner Murph – run together and split the Pull ups, push ups, and squats between two people.
- Half Murph – half the workout
- Quarter murph – still run 800-1600m but complete 25 pull ups/50 Push-ups and 75 squats