Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

You can wear a vest for an added challenge. Or, you can share the burden with a partner.

The workout, as prescribed, allows the athlete to partition the work as needed, but in a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

The "Murph" Hero WOD was originally posted on crossfit.com as the workout of the day for Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US.