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Navy file photo of Navy SEALs operating in Afghanistan in support of Operation Enduring Freedom. From left to right, Sonar Technician (Surface) 2nd Class Matthew G. Axelson, of Cupertino, Calif; Senior Chief Information Systems Technician Daniel R. Healy, of Exeter, N.H.; Quartermaster 2nd Class James Suh, of Deerfield Beach, Fla.; Hospital Corpsman 2nd Class Marcus Luttrell; MachinistÕs Mate 2nd Class Eric S. Patton, of Boulder City, Nev.; and Lt. Michael P. Murphy, of Patchogue, N.Y. With the exception of Luttrell, all were killed June 28, 2005, by enemy forces while supporting Operation Red Wing. U.S. Navy photo (RELEASED)
We will never forget the sacrifice of all of those brave Americans who have laid down their lives so that we can live free.
“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” – Gen. George S. Patton
“Murph”
For time:
1 Mile run
100 Pull ups
200 Push ups
300 Air squats
1 Mile run
– Partition any way needed
– If you have a 20lb vest or body armor, wear it
“Murph On Duty”
EMOTM 30 Minutes:
Minute 1: 100 meter sprint
Minute 2: 10 Pull ups
Minute 3: 20 Push Ups
Minute 4: 30 Air squats
Minute 5: 100 meter sprint
– if you have a 20lb vest, 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”. 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.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.”
HOW TO EFFECTIVELY MODIFY “MURPH”
We want everyone after the workout and have an enjoyable day with family and friends – not to be so painfully sore that you cannot move off the couch. We will scale today just like we do everyday to ensure you all get what you need!
First off, there will be a 60 minute max cap on this workout to allow all of us (coaches and athletes) to get to our families and friends in a timely fashion following the workout.
(1) Gymnastics capacity
a.) If we are still working towards the capacity to perform:
10 unbroken strict pull ups
20 unbroken kipping pull ups
20 unbroken push ups off our toes
AND/OR
b.) Have never performed Murph before and/or finished in under 50 Minutes without a weight vest.
= Perform the entire workout without a weight vest and scale the reps based off the guidelines under the “modifications” section below – you can mix and match between the movements based off your current capacity with them.
(2) Weight vest
We know some of you may have performed Murph before with a vest and have not met the above requirements, however, for today, please trust us and follow the guidelines – run the mile runs and then cut all the other reps in half. Wearing it for the full volume without meeting the above criteria means your body is not yet ready to safely handle the volume of those specific movements with additional load. Scaling by performing Murph with fewer reps or without a vest in no way means we are lessening our respect for the idea behind this workout – it means we are honoring the meaning by exercising humility and self-restraint; character traits that Mike Murphy had in spades.
*Modifications*
If you have performed Murph before with a vest and it took over 50 minutes…
Run the 1 mile distances, cut all the other reps in half.
(1) Run
– If running a mile will take us over 10 minutes, run 800m
– If we cannot run due to injury, bike 2 miles
(2) Pull ups
– If we have the capacity to perform consistent sets of 7-10 pull ups, perform 70 total
– If we can perform 2-5 pull ups consistently, perform 35 total
– If we are still working towards the capacity to perform our first strict pull up, perform jumping pull ups today
(3) Push ups
– If we have the capacity to perform 10-15 consistent push ups off our toes, perform 70 total
– If we have the capacity to perform 3-7 consistent push ups off our toes, perform 35 total
– If we are working towards push ups off our toes, perform either: wide-stance push ups, kipping push ups, or push ups off an elevated platform, or off our knees and follow the same rep guidelines as above.
(4) Air Squats
– If 300 total air squats goes far beyond our capacity of total volume, cut it down to 200
– If we cannot squat, we will perform some sort of a hip flexion/extension movement depending on our injury
Do not practice progressive scaling during the workout. What does that mean? We finish on the scaling option we started on and will not move on to an easier movement if we start failing reps and/or have to rest a long time between reps. An example of this would be if we start on regular pull ups, then all of a sudden cannot perform one without resting for an extended time and then moving to jumping pull ups because they are easier instead of performing regular pull ups. Doing that ignores the body’s sign that it needs to rest. This type of self-scaling forces your muscles through the range of motion via an easier scale and can do damage to your body. If you are failing reps during the workout, instead of just winging it and making something up on your own, cut the reps in half and rest longer! Please do not self-scale to something either. Go hard, train smart, and have fun!