Workout Of The Week: Memorial Day edition – Murph

Remember Murph this Memorial Day

“Murph” is a special workout that has been done every Memorial Day for the past few years. It is done in honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005.

Murph was very into fitness and created this workout, calling it “Body of Armor.” A couple years later the Crossfit guys named it after him and added it to their Hero  Work Out of the Day (WODs).Lt. Michael Murphy

“Murph” called it “Body Armor” because he would go thru the routine with a weighed 25 lb. flank jacket on. The workout includes only 4 exercises with a weighted vest being optional. Sounds easy but it is not by any means.

The “Murph” consists of a 1 mile run followed by 100 pullups followed by 200 pushups followed by 300 squats and finishing with another 1 mile run. If you are not used to high volume like the workout entails, then you can partition the workout as needed.

One of my favorite ways to split up Murph is do a 1 mile run then 5 sets of 10-pullups,  20-pushups and 300 squats then repeat the pattern one more time of a 1 mile run 5 sets of  10 -pullups, 20-pushups and 300 squats. Depending on your level of fitness and what you and your gym have available you can use the TRX to modify your pullups and if you can not run you can walk or use an elliptical or a rower. Improvise. Adapt. Overcome. Join thousands of Americans in honoring those who have served to protect us.

Have a great Memorial Day. Be safe and remember who and what Memorial Day is really about.

If you would like to donate to the LT. Michael P. Murphy Memorial Scholarship Foundation please visit


1 Mile

100 Pullups

200 Pushups

300 Squats

1 Mile

Good luck and have fun!

Lt. Michael Murphy

author avatar
Brian Jensen
I am a Personal Trainer and Nutritionist in New Jersey. I have been a martial arts practitioner and fan for along as I can remember. I have a background in Jiu-Jitsu Muay Thai and Tae Kwon Do. I have a passion and love for sharing my knowledge on Jiu-Jitsu and MMA.