n 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.
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.
Memorial Day Murph
This year we will be doing Murph on Monday 5/27. We will have one class at 10am. However, in order to take some pressure off the 10am class, and if you need to get going earlier I (Ryan) will be doing it at 9am. Any and all are welcome to join. I will open up the gym at 8:45am and warm up for 15 minutes, and begin at 9am sharp.
On Tuesday (5/28) we will not be having 9am-Noon Open gym. Normal schedule otherwise
There are a number of different ways to scale this workout. Here are some options. A large majority will do Murph at Level 3. The average men's time is 47 minutes (no vest) and women's is 50 minutes (no vest). So the expectation is keep this under an hour.
Level 1: Everything in order with a weight vest on. This version is advanced and requires extensive experience with a weight vest and strong body weight movements.
Level 2: "Cindy Style"* with a weight vest. If you have very strong body weight movements, this may be an option. Or, in order no weight vest
Level 3: Cindy Style no weight vest. This is the most accessible version of Murph
Level 4: Half Murph. Do both the mile runs but do 10 rounds of Cindy (this is still 50 pull-ups, 100 pushups and 150 squats). If you have been inconsistent coming into the gym, or the full volume seems like too many reps, this is the way to do it