May 25, 2020

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””.

Murph is a long stinky one, you may partition the pull-ups, push-ups and squats however you wish, you don’t have to do them in order, RX is getting the work done, not how it’s done. Most of you will be using little home pull-up bars for this which means you’re more than likely doing strict pull-ups, this will impact you time, slowing it down considerably so try not to compare your time to when you last did it in the gym, unless you have a strict Murph score. If you don’t have a pull-up bar or can’t do pull-ups then you have the option of doing inverse rows or bent over rows. The push-ups are the sticking point here, your triceps are going to get pumped and fatigue, if you have to go to hand release it should help to keep you moving, push-ups can be done on the knees as well. With both style of push-ups try to work that full range, chest touches the ground, your knees are locked out and your bum and abs are squeezed tight. Air squats are air squats, get on with it. That last mile is a doozy, have fun.