RP:Light Training Day

Yearly Benchmark

‘Murph’

Who is Murph?
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.

The Workout
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. Choose a version that is appropriate for your strength or skill level. The full version takes about 45-60 minutes to complete. The half version takes about 30-40 minutes to complete and the quarter version takes about 15-25 minutes to complete. If you plan on working out later in the week, don’t choose a version that will wreck you the rest of the Week.

**The workout must start and finish with the mile runs but you are allowed to
partition the pull ups, push ups and squats how ever you want.

Murph
For Time:
Run x 1 Mile
Pull Ups x 100 reps
Push Ups x 200 reps
Squats x 300 reps
Run x 1 Mile

½ Murph
For Time:
Run x 800 meters
Pull Ups x 50 reps
Push Ups x 100 reps
Squats x 150 reps
Run x 800 meters

¼ Murph
Run x 400 meters
Pull Ups x 25 reps
Push Ups x 50 reps
Squats x 75 reps
Run x 400 meters

*Movements can also be scaled; Pull up to Ring Pulls and Push Ups to Incline Push Ups