Warm up:TC WOD:


Run 1 Mile

  • 100 pull-ups
  • 200 push ups
  • 300 Air squats

Run 1 Mile

If you Have a 20 Pound weight vest wear it.

The pull-ups, push ups, air squats can be broken up anyway. EX: 5 pull-ups, 10 Push Ups, 15 Air squats-- 20 times

Murph Michael Murphy

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.