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*Good luck to Annamarie and Barry as they compete in the Super SteelFit Championships tomorrow! 

*Wishing Mike Alleman and his fiancé Jess all the best on their wedding day. Congratulations Mike and Jess.




For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.



*Half Murph:

1 mile run (both partners)
50 pull ups each
100 push ups each
150 air squats each
1 mile run (both partners)

*20 rounds of: 5 pull ups / 10 push ups / 15 air squats (most popular)
*10 rounds of: 10 pull ups / 20 push ups / 30 air squats
*Scale will be banded or jumping pull ups

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