Saturday 2 June


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.



1200 Meter Run
75 Pull ups
150 Push ups
225 Push ups
1200 Meter Run


800 m Run
50 Pull ups (assisted if needed)
100 Push ups
150 Squats
800 m Run


400 m Run
25 Pull ups (assisted if needed)
50 Push ups (assisted if needed)
75 Squats
400 m Run


Dynamic Drills

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.

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