mmurphy

“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.”

CrossFit.com

“Murph”

For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

-OR-

OLY OPTION

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Snatch Pull

3 Sets of 2 Reps @ 90%

Power Snatch

1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

Snatch Pull to the Knee + Snatch

1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 60%
1 Set of 2 Sn.Pu.Kn + 1 Sn. @ 70%
3 Set of 2 Sn.Pu.Kn + 1 Sn. @ 80%

Snatch Grip Push Press + Overhead Squat

3 Reps of 3 Sn.Gr.P.Pr. + 3 Oh.Sq. @ 75%*
*Percentage based on Snatch 1-RM