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