June 20, 2012

For time:
Run 1600 metres
100 Pull-ups
200 Push-ups
300 Squats
Run 1600 metres
*partition the pull-ups, push-ups and squats as needed. Start and finish with a 1600 metre run. If you’ve got a 20 pound vest or body armour, wear it.
Post time to comments. 
Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.