Monday Workout: Memorial Day Murph

Please note that we will have classes at 12 PM and 5 PM only today. Both are free and open to the public. Thanks!



  • Run 1 mile
  • Pull-up x 100
  • Push-up x 200
  • Air Squat x 300
  • Run 1 mile


  • Compare to 5/27/2011.
  • Partition the pull-ups, push-ups, and air squats as needed.
  • Wear a 20-lb vest if you have it.
  • Scale to “Half-Murph” if need be: 800 m run, 50/100/150, 800 m run.
  • Recovery is a priority this week. Ice, sleep, and good nutrition are a must.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

16 thoughts on “Monday Workout: Memorial Day Murph

  1. Good luck to everyone back home doing Murph today! I remember my first Murph, the first month after I finished on ramp in Oregon. The last mile I only finished because my friend Cheryl Brost paced it with me even though she was finished. Ms. Brost just won NW regionals yesterday for the games, so I have to drop a little name cred. 🙂

    Strength WOD@ my Dutch Meat Head Gym:
    BS 3-3-3-2-2-1 finishing @ 146lb
    Press 2-2-2-1 finishing @ 71 kb
    Hang clean+ Split Jerk: 2-2-2-2-1- finishing @ 102
    w/ strict dead hang PU between the HCSJ rounds: 3-3-3-3
    and some k2 E thrown in for fun, probably 25-30

  2. My tricep tendon adjoining my lat is not recovered enough to do the pull-ups safely, so I did my own home workout – 3.5 miles with hill intervals, then right into 10 ctg pushups, 10 walking lunges, and 5 v-ups, every minute on the minute for 18 minutes, then did three more rounds as fast as I could, in 1:55, so 21 rounds total in under 20 minutes. Really pleased with how easy the pushups went – unbroken and fast all of them.

    Good luck everyone doing Murph – I’ll have to make it up sometime.

  3. couldnt make gym times so did this at boars head. 42:50

    1. No vest. I would have spontaneously combusted.

  4. I did kinda half-Murph. 800M, then 50 ring rows, 100 knee pushups, and 150 air squats, then 800M in 23:57. Then I did 10 more rounds of the movements (5, 5, and 10 reps respectively) till I completely failed out on pushups, and ran 800M again, for 38:42 total.

  5. Did a workout at home at 8 am for fear of the heat coming later.

    Ran 1.2 miles, 100 push ups, 100 sit ups, 100 air squats then ran 1.2 miles

    As for time? I failed or my iPhone failed. It felt long to me! Much respect to all that did the Murph today in 90 degree heat. But most importantly, a thank you to all of our fallen soldiers.

  6. 32:something, 1/2 Murph (mile, 10 rounds of Cindy, 800m) subbed DB BP for pushups (15# in each hand) and blueband pull-ups.

    Welp. That wasn’t fun.

  7. 47:54 RX (sans vest).

    I did Murph today in memory of my friends and acquaintances who’ve died in Iraq and Afghanistan. Some of them served with me in Iraq or back here in the States, and others I met during my time in Afghanistan as a journalist. They were all young, healthy men who had their whole lives ahead of them.

    Their names are: Nicholas Mason, David Ruhren, Derek Banks, David Lambert, Jeremiah McNeal, Daniel Raney, Todd Weaver, and Michael Dutcher.

    Rest in peace, brothers. May you always be remembered.

  8. 42:16? (full runs, half reps; RR) pushups got very rough very quickly.

    nice job to everyone today! heat was brutal.

  9. 35:25 RX subbing rowing for runs

  10. 23:27 1/2 Murph w/ rowing

  11. 29:50 1/2 Murph (800 run., 50 banded pull ups , 100 push ups, 150squats, 800m run) Too hot!

  12. 35:55 on 3/24/13

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