“MURPH”, one of the most iconic CrossFit workout. Challenge yourself and give it all.
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.
“MURPH”
For time:
1mile run
100 pull ups
200 push ups
300 squats
1mile run
Scaled: Perform the 1 mile run at the start and the end but do 3/4 or 1/2 volume, no weight vest
Rx: With the weight vest, partition as needed
Legendary Firebreather: 2016 games version, 5 rounds, perform your push ups and squats at different station each round, weight vest on
