we promised you Murph twice a year. Once in the spring and once in the fall. Here we are again. last few nice days of the year!  When I did this in the spring, i just kept thinking of this guy, Mike Murphy. He worked hard, he always gave it his all and I thought, you know what, I’m just going to keep going. I might have wanted to quit, but remembering Murph made me continue. Marta

They made a movie about his and his team’s last days fighting in Afghanistan. here is the trailer:



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”.

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.


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