Wednesday, 9/8/10

3 Rounds:
Run 200m
5 Pull-ups
10 Push-ups
15 Squats
20 DU's

Dynamic Warm-up


Optional: Pull-ups: 3 x 5 or 3 x 3

For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
*Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you can handle it, wear a 20# vest or body armor.


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". It is named "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.

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