• Mazen Nassar

In honor of Memorial Day. The hero wod is Murph.

In Honor of fallen Veterans.

In memory of Navy Lieutenant Michael P. Murphy, age 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.

What is the Murph workout you ask? Check out the tips and strategy to help you excel.


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 20lb vest or body armor, wear it.


Extend your arms all the way at the bottom of the pull up. If you don’t you are holding your muscles under tension which can increase muscle tear and with potential dehydration (you will be sweating like crazy in this workout) you could develop Rhadbo (excessive muscle tearing) which can debilitate you.

Fully hydrate before, during and after workout. Due to the eccentric motions in pull ups with weights and high rep count – this workout can cause rhabdo which can be very painful. Be physically conditioned before you try this workout and drink lots of water.

Work your way up from partioned sets with no weight vest to doing Murph with no partition with a 20 # weight vest for time under an hour. Your eventual goal is to do Murph with a 20 lb vest or a ruck (backpack).

Average times for this workout can range from 47 minutes to 57 minutes.

Overall you should try to break 1 hour if you can.

The fastest Murph times are from 27 mins-35 mins. 40 mins-55 mins good time. 60 + average athletes.

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