Move

“Partitioned Murph”

4800/4000m Bike (or 1 Mile Run)
10-20 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
4800/4000m Bike (or 1 Mile Run)

Train

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

*with optional 20/14lb weight vest

Stimulus

Classes are 90 minutes long today to accommodate for the warm-up and a 1 hour+ workout. If this is your first attempt at Murph, you can further partition the workout by splitting up the run/bike and reducing volume to 3-6-9 or 4-8-12 of pull-ups, push-ups, and squats. With this much volume, technical breakdown will occur. Please be conservative in sets and take breaks early on to reduce breakdown

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.