Murph
“Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
After running the mile you may break up the pull ups, push-ups, and squats however you choose. Wear a 20#/14# vest as RX.