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.

Here is a good link describing Murph’s situation.  Take a minute today to read this and think of those who gave their lives for our country. 

http://blog.progenexusa.com/crossfit-honors-a-fallen-hero/#more-1103

Workout of the Day
Strength of the Day Rest
Level 1:

Run 800m
50 Ring Rows
100 Push-ups
150 Squats
Run 800m

*Break up the Ring Rows, Push-ups and Squats in any order. 

Level 2:

Run 1 Mile
100 Ring Rows
200 Push-ups
300 Squats
Run 1 Mile

*Break up the Ring Rows, Push-ups and Squats in any order.


Level 3 & 4:

“Murph”

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

*Break up the Pull-ups, Push-ups and Squats in any order.
*If you have a 20# vest or body armor, wear it.