Murph

CrossFit and Fearless – CrossFIT

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

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.

1/2 Murph (Time)

For time:

1/2 mile Run

50 Pull-ups

100 Push-ups

150 Squats

1/2 mile Run

Kinda Murph (Time)

For Time w/ a Partner:

Radam Run

50 Pull Ups

100 Push Ups

150 Air Squats

Radam Run

30 Pull Ups

60 Push Ups

90 Air Squats

Radam Run

20 Pull Ups

40 Push Ups

60 Air Squats

Radam Run