“Murph”
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
…
Rx: 20# vest
C: No vest
M: Ring Rows, Modified Push Ups
……
-or-
½ “Murph”
Run 800m
50 Pull Ups or Ring Rows
100 Push Ups or Modified Push Ups
150 Air Squats
Run 800m
………
Lt. Michael Murphy was KIA in Afghanistan on June 28th, 2005 while leading a four-man reconnaissance team in Kunar province. Murphy willingly exposed himself to enemy fire while stepping into a clearing to obtain a clear signal to ask for immediate assistance. Although shot in the back, he completed a call for reinforcements.
Murphy and two men with him, Danny Dietz and Matthew Axelson, all perished during the firefight. His undaunted courage in calling for assistance ultimately led to the rescue of a fourth member of his team, Marcus Luttrell. As a Chinook helicopter raced to extract the men, it was shot down by a rocket-propelled grenade, killing all 16 aboard.
This workout was created by Murphy and he originally titled it “Body Armor”.