Help keep your group healthy and happy!
10
-
minutes warming up
45
-
60
minutes working out
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 Lt. Michael's favorites and he named it "Body Armor". It is now 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.
Murph Workout
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
*completed with 20lb weight vest
Jim's Murph
1-mile Run
20 Rounds
5 High-pulls or Inverted Rows
10 Push-ups
15 Air Squats
1-mile Run
Beginner Version
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet
Then,
10-15 Rounds
5 Bent Over Row
7 Knee Push-ups
9 Air Squats
Then,
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet
Mama Version
800-m Run/Walk/Stroller Ride/Baby Carry
8-10 Rounds
5 Seated Row
7 Elevated Push-ups
9 Air Squats
*Cap at 15-min.
800-m Run/Walk/Stroller Ride/Baby Carry
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Run
The duration should be a challenge, especially the second run!
Options: perform with or without weight vest → adjust distance to 1k Run.
Additional Formats: Row 2-k → Bike 3-miles → 800-m Weighted Carry
Pull-ups
Pick an option that will allow you to go unbroken reps.
Options: perform 2-4 reps per round → perform as kipping, strict.
No Pull-up Bar Options: perform Inverted Rows or Upright Rows.
Push-ups
You'll start out in 1 set, then go upwards to 2-3.
Options: perform 6-8 reps per round → perform Elevated Push-ups → perform Knee Push-ups.
Air Squats
Pace these and move through them smoothly.
Options: perform 8-12 reps per round → sit to a chair/stool.
Have a question? Chat with your coach.
✅ Optional Pull-up bar.
📍 Map your distance.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
45
-
60
minutes working out
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 Lt. Michael's favorites and he named it "Body Armor". It is now 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.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Pushing Movements
Squat Family
Jumping Movements
Pulling Movements
Jumping Movements
Dynamic Movements
Pulling Movements
Pulling Movements
Pulling Movements
Pushing Movements
