Some of you may know who Lt. Michael P. Murphy (USN SEAL, & a MOH recipient) is, and I know some of you have read the book “Lone Survivor,” by Marcus Luttrell (USN SEAL). But what some of you may not know is that one of Mr. Murphy’s favorite workouts was a workout he dubbed “Body Armor.” In his honor and as a tribute to his memory it is now known as the “Murph.”
It goes like this:
You record how long it takes you to perform the following work out and post your time:
Start
1 mile run
100 chin ups
200 push ups
300 squats (air squats, no weights)
1 mile run
Finish
The first time I did it, it took me 1 hour 33min. You can partition the pull-ups, push-ups, and squats however you like. The first time I did this work out I did the run, and then I did the chin-ups, then the push-ups, then the squats. The second time I did sets of chin-ups, and while resting I did a set of push-ups, and then performed a set of squats. After all my sets were completed I did the final 1-mile run. I was able to complete the Murph the second time in 1 hour 16 min. This work out is perdy tough, and the first time you complete it; you will be sore for 4-6 days after. A few bags of frozen pees should be on hand to help with the sore pecs, shoulders, ETC.
For those who are interested in a tough work out, this is a cool way to pay their respects to a fallen warrior, and get in shape at the same time. If this is not challenging enough for you, the Murph can be performed with a military frag vest, or a weighted vest. The military fragmentation vest weighs around nine pounds.
Let’s keep this thread alive, ourselves in good physical shape, and have some friendly competition at the same time by posting our times.
1 hr. 16 min. is the time to beat. No cheating. Let us Honor the memory of Mr. Murphy with honor.
It goes like this:
You record how long it takes you to perform the following work out and post your time:
Start
1 mile run
100 chin ups
200 push ups
300 squats (air squats, no weights)
1 mile run
Finish
The first time I did it, it took me 1 hour 33min. You can partition the pull-ups, push-ups, and squats however you like. The first time I did this work out I did the run, and then I did the chin-ups, then the push-ups, then the squats. The second time I did sets of chin-ups, and while resting I did a set of push-ups, and then performed a set of squats. After all my sets were completed I did the final 1-mile run. I was able to complete the Murph the second time in 1 hour 16 min. This work out is perdy tough, and the first time you complete it; you will be sore for 4-6 days after. A few bags of frozen pees should be on hand to help with the sore pecs, shoulders, ETC.
For those who are interested in a tough work out, this is a cool way to pay their respects to a fallen warrior, and get in shape at the same time. If this is not challenging enough for you, the Murph can be performed with a military frag vest, or a weighted vest. The military fragmentation vest weighs around nine pounds.
Let’s keep this thread alive, ourselves in good physical shape, and have some friendly competition at the same time by posting our times.
1 hr. 16 min. is the time to beat. No cheating. Let us Honor the memory of Mr. Murphy with honor.
