"MURPH"

A) "MURPH" Prep:

Run 400 Meters
- Then -
Review of all scaling options
- Then -
2 Rounds of:
3 Pull-ups or scaling option
6 Push-ups or box push-ups
9 Air Squats

B) WOD:

"MURPH"

For Time:

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

Rx = Wear a 20/10# Weighted Vest

In memory of Navy Lieutenant Michael Murphy, 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". The workout first appeared on the CrossFit mainsite on August 18, 2005 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.

** SCALING OPTIONS **

HALF "MURPH"

For Time:

Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters

- OR -

"SMURF"

Run 400 Meters
25 Pull-ups
50 Push-ups
100 Air Squats
Run 400 Meters