Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Partition the reps as needed.
There are numerous ways to scale this workout. You could do it with a partner, shorten the run, cut the number of reps, scale pull ups to ring rows, etc. For those who are new in the last year, don’t let this workout scare you. It’s tedious, but not awful. You can do this. Just break up the reps into bite size pieces, like 5-10-15. Chip away for 20 rounds.

LtMurphyIn 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.
This is a video I made doing Murph last year while recovering from bicep tendon surgery. Stick around for the message at the end.

And yes, this is where we get this guy’s name…