For time:

Run, 1 mi

100 Pull-ups

200 Push-ups

300 Air Squats

Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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.

Hero Workout!
35:00-60:00 workout (some can go longer)
Run, Pull, Push, Squat, Run – complementary movement patterns that allow for continued movement.
Choose modifications wisely, especially if it is your first time doing “Murph”.
Just because you can doesn’t mean you should.

1-Mile should take between 6:00-10:00. If it takes 10:00 for each mile (20:00), it will leave 25:00 to work through the Pull-Ups/Push-Ups/Squats. This should be considered if athletes want to run a slower mile. For first time Murph’ers, consider reducing the distance on one or both of the 1-mile book-ends.

Classic Break-up Strategies
20 Rounds of: 5 Pull-ups, 10 Push-Ups, 15 Air Squats
10 Rounds of: 10 Pull-ups 20 Push-Ups, 30 Air squats
An option to go rounds of 10-20-30 until we slow a bit then switch to 5-10-15
If Push-up stamina is a limiting facor: 20 Rounds of 5 Push-ups, 5 Pull-ups, 5 Push-ups, 15 Air Squats

For Time: (no weight vest)
1 Mile Run
50 Pull-Ups
100 Pushups
150 Air Squats
1 Mile Run

For Time: (no weight vest)
1/2 Mile Run
50 Ring Rows
75 Elevated Pushups
100 Air Squats
1/2 Mile Run

**[General Order –
1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time)
2) Movements via modifications, substitutions or replacement (injury)]

Decrease Distance
2000/1600m Row
100/80 Calorie Assault Bike
1600/1200m Ski Erg
4000/3200m Bike Erg

Decrease Reps
Elevate Hands (Box or Bench)
Double Dumbbell Bench

Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows

Air Squats
Decrease Reps
Define Range of Motion (Squat to a target)