MURPH prep

Memorial Day, every year

One mile. Six hundred reps. One more mile.

Murph honors Navy Lt. Michael P. Murphy, a SEAL killed in Afghanistan on June 28, 2005, and awarded the Medal of Honor. It was one of his favorite workouts; he called it Body Armor. Every Memorial Day, athletes everywhere do it in his name.

The workout

For time

1mi
Run
100
Pull-ups
200
Push-ups
300
Air squats
1mi
Run

Rx is done in a 20 lb vest (14 lb for women). Split the pull-ups, push-ups and squats into rounds however you like.

MURPH prep

Your next Murph starts here.

Prepare with purpose, measure your progress, and push your limits.