"Murph" is a CrossFit Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike's favorites and he'd named it 'Body Armor.' It first appeared on the CrossFit site 18 August 2005.

The WorkoutEdit

For time:

   * 1 mile Run
   * 100 Pull-ups
   * 200 Push-ups
   * 300 Squats
   * 1 mile Run

The pull-ups, push-ups, and squats may be partitioned as needed. Start and finish with a mile run. If a twenty pound vest or body armor is available, wear it.

External LinksEdit