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27 May 2013 – “Memorial Day Murph”


27 May 2013 – “Memorial Day Murph”




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.


Memorials about Michael Murphy:

Michael’s father, a Vietnam veteran, remarked that his son “wasn’t into medals and calling attention to himself.” That noted, he said, “If he is awarded it (the Medal of Honor), it will be a reflection of what we already know about Michael: his bravery, his focus, his determination, his spirit of never give up.”One of Murphy’s SEAL BUD/S instructors wrote, “I’ve heard from the one who survived, details about your final moments, and I just want to say that you are an inspiration, a hard core warrior through and through, exactly what every Team guy aspires to be like.”

A BUD/S classmate inspired by Michael’s toughness and determination wrote, “I remember you with your stress fractures post Hell-Week and limping around with your iron will. Those thoughts will never leave my mind and further commit myself to our country’s undying cause of freedom.”

A SEAL about to enter BUD/S training, inspired by Murphy’s actions, wrote, “I want your family and friends to know that you, all the SEALs and every other military force’s sacrifice will not go unappreciated.”

And a personal friend recalled, “We always knew he was a tough son of a bitch, but he was so nice.” At the end of his radio transmission for help, despite his severe wounds and dire situation, Murphy – ever the officer and gentleman – said, “Thank you.”


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