Monday Workout: Memorial Day Murph

Please note that we will have classes at 10AM and 5PM only today.




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


  • Compare to last year
  • Partition the pull-ups, push-ups, and air squats as needed.
  • Wear a 20lb vest if you have it.
  • Scale to “Half-Murph” if need be: 800m run, 50/100/150, 800m run.
  • Make recovery a priority this week.
  • Feel free to bring a friend or come in if you are not a member as this is open to anyone daring enough to take it on!
  • Work hard.

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.

1 Mile Route:

From the gym: 1) Turn left out of the parking onto Belleview Ave. 2) Turn left onto River Rd. 3) Run along River Rd until you get to River Ct. 4) Turn around and run back to gym.

1 Mile Route

11 thoughts on “Monday Workout: Memorial Day Murph

  1. Half-Murph 26:13. Did about half the pushups on a 24-inch box. Compared to two years ago… I’m a lot stronger now!

  2. 39:58 rx; better than last year using red band

  3. 53:11 RX, 4 minutes slower than last year 🙁

  4. lauren connor May 26, 2014 — 4:32 pm

    41.07 rx (minus the vest)
    I haven’t done this since 2011 when I did 1 mile run and 10 rounds of Cindy and then 1 mile run. I did that in 33:43. Ill call this a great improvement 🙂

  5. 54:47
    100 purple banded pull ups
    130 push ups (plank/knees/box combo)
    300 air squats
    Good times!

  6. 55:23 (red band pullups, first 100 pushups on toes, rest on knees, no vest)

  7. half murph: 17:17

  8. 40:40 w/ 20# vest

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