For Time:
1-mile run
100 pullups
200 pushups
300 air squats
1-mile run
This undated file photo released by the U.S. Navy shows Navy Seal Lt. Michael P. Murphy, from Patchogue, N.Y.  Murphy who was killed while leading a reconnaissance mission deep behind enemy lines in Afghanistan received the nation's highest military award for valor _ the Medal of Honor, A warship bearing the name of the Medal of Honor winner will be christened on what would have been his 35th birthday Saturday, May 7, 2011 at Bath Iron Works, where the 9,500-ton destroyer is being built.  (AP Photo/U.S. Navy, File)
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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