HOME WOD – Monday 25 May 2020

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.



Briefing video



Daily Board





(10 min.) Warm-up and prep


400-m run
10 jumping pull-ups
10 inchworms
10 bootstrap squats


200-m run
5 Kipping Swings + 5 pull-ups – or use workout mod here.
5 Push-ups + 5 burpees
10 Air squats


* Prep as needed for the workout.



Run 1 mile
100 Sit-ups
200 Push-ups
300 Air Squats
Run 1 mile


Time to complete the workout



Use the modifications suggested above. For movement scalings, see below:

Run: Row 2 k on either end.

Pull-ups: Scale to bands, jumping or ring rows.

Push-ups: Scale to hands elevated or kneeling.

Air squats: Use a target under your booty.

High pulls: Scale reps as needed.

Sit-ups: Scale reps as needed.


WOD Goal

Most of you are probably a little deconditioned, and the volume of this workout could do some damage, so how to scale is obviously the first thing to decide on. Here are some options:

Time cap prior to the run: If you haven’t completed the air squats before 40 minutes, you need to start your last run regardless.

Time cap the whole workout to something you feel is appropriate. 35-40 min.

Reduced rep versions (Smurph): 50 Pull-ups/100 Push-ups/150 Squats and 800 m runs either end.

Or, lastly:

400 m Run
10 Pull-ups/SA high pull/sit-ups
15 Push-ups
20 Air squats
5 Rounds


Whatever you choose, be smart and remember the reason for the workout. Honoring our heroes/service people doesn’t mean we need to try to be a hero. Rather consider modifying it appropriately for yourselves.

Finding a scale/modification that is challenging but allows everyone to keep ticking away at a consistent pace for the full workout is what this workout is about. If you are performing sets of 2-3 from the start, then the movement is too hard and you should adjust according

The first run usually ends up being a little quicker than most people anticipate given the excitement and feelings around this workout. Try to be a little conservative here so you have something left for the second mile.


The majority of you will finish around 45-50 minutes with appropriate scalings. Athletes doing it rx’d for the first time in a while may take up to an hour. We will allow 45 minutes but will leave the time capping up to you.



Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.


Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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