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26th May 2014


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on 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.

Here you’ll find Michael Murphy’s official Navy biography and an article addressing him receiving the First Navy Medal of Honor since the Vietnam War.


1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

(Partition the pull-ups, push-ups, and squats as needed.)

(Compare to 27th May 2012, 4th July 2011, 27th May 2013)

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