Move

10 Minutes of Running/Biking/Rowing

10-20 Rounds of:
Pull-ups
Push-ups
Air Squats

10 Minutes of Running/Biking/Rowing

Reps of pull-ups/push-ups/squats can be done in 3-6-9, 4-8-12, or 5-10-15

Friendly Murph:

30 Minute AMRAP:

400m Run / 1200m Bike / 500m Row
3 Ring Rows
6 Elevated Push-ups
9 Air Squats

1 Minute Rest

Workout of the day

“Murph”

With a weighted vest @ 20/14:

1 Mile Run

100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

Option 2:

10 Minutes of Running/Biking/Rowing

10-20 Rounds of:
Pull-ups (Or Ring Rows)
Elevated Push-ups
Air Squats or Lunges

10 Minutes of Running/Biking/Rowing

Reps of pull-ups/push-ups/squats can be done in 3-6-9, 4-8-12, or 5-10-15

Stimulus

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a 20 lb vest or body armor, wear it. 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.