WOD:

“Murph”

FOR TIME
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
*If you have a 20lb vest or body armor, wear it*

or…….

“Loredo”

6 rounds for time
24 air squats
24 pushups
24 walking lunges
400m run

“MURPH” VARIATIONS
Half “Murph”
800m run
50 pullups
100 pushups
150 air squats
800m run
*partition all reps as needed*
(ex:10 rounds of 5 pull-ups, 10 pushups, 15 air squats)

Quarter “Murph”
400m run
25 pullups
50 pushups
75 air squats
400m run
*partition all reps as needed*
(ex: 5 rounds of 5 pull-ups, 5 pushups, 15 air squats, 5 pushups)

AMRAP “Murph”
15-30 minute AMRAP
5 pullups
10 pushups
15 air squats
200m run
(get as many rounds and reps you can in 15-30 minutes of work)

Team “Murph”
(teams of 2-4)
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
*partition reps evenly between teammates, perform the runs together*

*No Pullup Bar Variation*
sub with any rows that you have available(rings, barbell, DB’s, etc.)

“LOREDO” VARIATIONS
Half “Loredo”
6 rounds for time
12 air squats
12 pushups
12 walking lunges
200m run

Quarter “Loredo”
3 rounds for time
12 air squats
12 pushups
12 walking lunges
200m run

 

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.