Memorial Day Murph Gymparty Version

May 31, 2021

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.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
*completed with 20lb weight vest

Gymparty Version
‍
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

Personalize It

Don't have the equipment or not sure what to do?Β 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.

πŸ”“ 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
Options: perform with or without weight vest β€”> adjust distance to 1k Run.
Row 2-k β€”> Bike 3-miles β€”> 800-m Weighted Carry

Pull-ups
Options: perform 2-4 reps per round β€”> perform as kipping, strict.
No Pull-up Bar Options: perform Inverted Rows or Upright Rows.

Push-ups
Options: perform 6-8 reps per round β€”> perform Elevated Push-ups β€”> perform Knee Push-ups.

Air Squats
Options: perform 8-12 reps per round β€”> sit to a chair/stool.

Have a question? Chat with your coach.

Get Ready

πŸ“ Map out 1-mile route.

‍
‍

‍

Warm-up

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

See warm-up details
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Memorial Day Murph Gymparty Version

May 31, 2021

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.

πŸ”“ 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.

2021-05-30 Memorial Day Murph Gymparty Version by Coach Cheryl

Movements

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.

Push-ups
Push-ups

Pushing Movements

Air Squats
Air Squats

Squat Family

Quick Jumps
Quick Jumps

Jumping Movements

Bent Over Rows
Bent Over Rows

Pulling Movements

Toe Taps
Toe Taps

Jumping Movements

Lateral Hot Feet
Lateral Hot Feet

Dynamic Movements

High-pulls
High-pulls

Pulling Movements

Inverted Rows
Inverted Rows

Pulling Movements