10. MURPH On Memorial Day Turbo Geeks podcast

6+ y ago 36:22

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Andrew discusses a CrossFit benchmark “Hero” workout just in time for Memorial Day.

"MURPH"

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 twenty pound vest or body armor, wear it.

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.' It first appeared on the CrossFit.com on August 18th, 2005.

Don’t hit failure. Don’t fail reps. Switch it up before going further!

Possible ways to partition the workout:

20x
5 squats
5 shups
5 squats
5 pull-ups
5 squats
5 shups

33x
3 pull-ups
6 pushups
9 squats
+ 1-2-3

25x
4 pullups
8 pushups
12 squats

50x
2 pullups
4 pushups
6 squats

Alternatively
2 pull-ups
3 squats
4 pushups
3 squats

*Also just realized I said the hardest part would be the PULLUPS. I meant PUSHUPS because DUH*

**Also: just listening to this myself and apologies for the audio cutting/breaking up- I was recording on a ferry ride and I’m assuming these parts happened during the dead parts of cell service!**

28 episodes