For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Michael Murphy
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.

4 Responses to “WOD

  • Lucas, if you haven’t read Marcus Luttrell’s book about Murph and the other SEALs that perished in the hills of Afghanistan, pick it up. It’s called Lone Survivor. I’m not a big fan of military books, but that one was quite the read. What LT Murphy and the rest did was so damn amazing.

  • Wendy
    15 years ago

    I did the 1/2-Murph…800 meter run, 50 pull ups, 100 push ups, 150 squats—time: 24:38

    Welcome to our newest Crossfitters- everyone did fantastic!

  • Armando
    15 years ago

    1 mile Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    1 mile Run

    Time 36:39

    I did the half of pl/u, psh/u, and sq because I didn’t have enough time to do the entire wod.

  • 1/2 mile Run
    50 pull-ups
    100 push-ups
    150 squats
    1/2 mile run

    31:39 (This is 10 minutes less than the last time I did Murph)