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 & he’d named it “Body Armor”. From here on, it will be referred to as “Murph” in honor of the focused warrior & great American who wanted nothing more in life than to serve this great country & the beautiful people who make it what it is.



“Murph” ( 050818)

1 Mile Run

100x Pull Ups

200x Push Ups

300x Air Squats

1 Mile Run


Partition the Pull Ups, Push Ups, and Squats as needed. Start & finish with a 1 Mile Run. If you’ve got a twenty pound vest or body armor, wear it.


Compare to:

CFWT 2019MAY27

CFWT 2018MAY28