Run 1 mile
300 Air Squats
Run 1 mile
Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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.
150 Air Squats
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Photo by @robcwilson @snoridgecrossfit
Go to the SRCF Facebook group to see the incredible photos @robcwilson took of our Murph turnout of 43 athletes! Great effort honoring a great hero.
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