Help keep your group healthy and happy!
5
-
minutes warming up
45
-
60
minutes working out
Coach's Notes
Probably the most famous hero workout of them all! This is a very potent workout, so please modify as necessary. The workout starts and ends with a mile and you can break up the Pull-ups, Push-ups, and Squats however you'd like. If you have a weight vest, you have the option to add that for the entirety of the workout! And yes, I reused my video from last year when I was pregnant!
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.
Murph Workout
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
*completed with 20lb weight vest
Don't have the equipment or not sure what to do? 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.
🔓 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.
Modification Options
Option 1:
1-mile Run
20 Rounds
5 High-pulls or Inverted Rows
10 Push-ups
15 Air Squats
1-mile Run
Option 2:
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet
Then,
10-15 Rounds
5 Bent Row
7 Knee Push-ups
9 Air Squats
Then,
5 Rounds
30 Quick Jumps
30 Toe Taps
30 Lateral Hot Feet
Option 3 🤰
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
"
Have a question? Chat with your coach.
✅ optional weight vest
✅ a plan on how you're going break up the reps"tional Pull-up bar.
📍 Map your distance.
3 Rounds
10 Jumping Squats
10 Sumo Good Mornings
10 Scapular Push-ups
5
-
minutes warming up
45
-
60
minutes working out
Coach's Notes
Probably the most famous hero workout of them all! This is a very potent workout, so please modify as necessary. The workout starts and ends with a mile and you can break up the Pull-ups, Push-ups, and Squats however you'd like. If you have a weight vest, you have the option to add that for the entirety of the workout! And yes, I reused my video from last year when I was pregnant!
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.
Instructions, personalization options, and video demos are available for members only.
🔓 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.
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.
Pushing Movements
Squat Family
Jumping Movements
Pulling Movements
Jumping Movements
Dynamic Movements
Pulling Movements
Pulling Movements
Pulling Movements
Pushing Movements
