Monday, May 31st, 2021

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”. It is now 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.

Workout of the Day:


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14 pound vest, wear it.

TTFIT Murph:

Murph AMRAP Style – AMRAP in 30 minutes:  400 meter run, 20 pull-ups/ring rows, 40 push-ups, 60 air squats.  Partition reps each round however you choose.