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"Murph" is a CrossFit Hero WOD named after t Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike's favorites and he'd named it 'Body Armor.' It first appeared on the CrossFit site 18 August 2005.

The Workout[]

For time:

   * 1 mile Run
   * 100 Pull-ups
   * 200 Push-ups
   * 300 Squats
   * 1 mile Run

*These are all done while wearing a twenty/fourty pound vest or body armour.

External Links[]