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A. "Murph"
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Lt.Michael Patrick Murphy, a Navy SEAL, earned the Medal of Honor on 28 June 2005 for his bravery during a fierce fight with the Taliban in the remote mountains of eastern Afghanistan. The first to receive the nation's highest military honor for service in Afghanistan, Lt. Murphy was also the first naval officer to earn the medal since the Vietnam War, and the first SEAL to be honored posthumously. A young man of great character, he is the subject of Naval Special Warfare courses on character and leadership, and an Arleigh Burke-class guided missile destroyer, naval base, school, post office, ball park, and hospital emergency room have been named in his honor.

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.

B. Strength 101: 
Giant set of the following for 4 rounds, rest 3 minutes between rounds:
Weighted Hip Extensions x 15 @ 4221
Standing Calve Raises on 5” rise x 25
Straight-Arm DB Pull-over x 12 @ 4221
Prone Plate Row in GHD x 15
Good Mornings x 10
*Increase load if able each round. Compare to 4/14/17.

Post time for Murph (part A) and loads for part B to Members Area or comments.