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REMEMBER THE FALLEN

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.

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

If you don’t know who Lt. Michael P. Murphy is he was portrayed by Taylor Kitsch in the movie “Lone Survivor”. This scene is based on the incident that led to Murphy posthumously receiving the Medal of Honor. In real life, though severely wounded, Murphy exposed himself to enemy gunfire so he could use the satellite phone to call for help and then got back into the fight before he was killed in action.

10 SOCIALLY-DISTANCED WAYS TO HONOR THE FALLEN ON MEMORIAL DAY WEEKEND 2020 Check out #8 on the list.

SCALING:

If you don’t have a pull-up bar or rings at home you can use a towel or bed sheet on a door for body rows. If you have no way of doing a “pulling” substitute you can substitute with a different exercise (a burpee, a kettlebell swing, etc.)

If you need to scale the entire workout we offer two options. The exercises can be partitioned but the run at the beginning and end of the workout should not be partitioned. IT IS A GOOD IDEA TO SCALE THIS IF YOU HAVE DONE IT BEFORE BUT HAVE NOT TRAINED AS MUCH AS YOU HAVE IN PRIOR YEARS. DON’T LET YOUR EGO BECOME INVOLVED IN THE DECISION-MAKING PROCESS.

“Half-MURPH”

800 meter run

10 rounds of: 5 pull-ups/10 push-ups/15 air squats

800 meter run

“Quarter-MURPH”

400 meter run

5 rounds of: 5 pull-ups/10 push-ups/15 air squats

400 meter run