Monday May 27, 2019

“Murph”
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”. 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.

Post time to comments.

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17 thoughts on “Monday May 27, 2019

  1. Great workout this morning with the 5am crew!
    This was my first time doing Murph, so I scaled it.
    1nile run
    50 ring rows
    100 push-ups (from the knees)
    150 air squats
    1 mile run
    I finished in 37:00

    Great job everyone!

  2. Scaled everything, but still challenging (and fun!).
    800m run
    50 jumping pull ups
    100 push-ups (from the knees)
    150 air squats
    800m run
    40:00; broke into 10 sets of 5-10-15.

  3. It was also my first time attempting Murph. I took the 50 minute time cap more seriously than I should have, and started the second run at about 42 minutes:

    1 mile run

    70 pull-ups
    140 push-ups
    210 squats
    (14 sets of 5/5/5/15 push-ups/pull-ups/push-ups/squats)

    1 mile run

    I wish I would have taken another 15 minutes or so to finish it, but I’ll get it next time…

  4. I hit this up at noon today. I decided to do the middle portion as sets of 5/10/15 until my pushups had to be broken up then I switched to 5/10/5/15. My total time was 30:44.

  5. First time doing all of the pull ups push ups and squats
    I scaled the run and did 800m each time to make sure I got within the time cap
    Then did 2 rounds of 5-10-15 and then 30 rounds of 3-6-9
    Did first 65 push ups on toes then scaled to knees again to stay within the time cap!
    38:01

  6. First time doing Murph. Got into a groove and found myself completely zoned into it – it was almost meditative. Thank you CFD!
    1600M run
    20 rounds
    – 5 jumping pullups
    – 10 pushups (knees)
    – 15 squats
    1600M run
    42:47

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