Lt Michael Murphy  KIA

Lt Michael Murphy
KIA Kunar Province, Afghanistan 6/28/05

Warm Up and Mobility

Happy Memorial Day CFRT!

Movie Clue – Staten Island


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Modifications will available and encouraged

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.

*The above excerpt was copied from

We will have alternative rep schemes and plans for you guys to choose from. Remember it’s not about the reps you do its the purpose and drive behind them. We Honor all of our Fallen by giving what we have on this day with no self pity and giving our 100%. We don’t push through injury and beyond what we have on that day. Dedication will start around 0800 then our very own Anna McCabe will send off Heat 1 with the National Anthem!  Heats will run from 0800-1200 then we will have a BBQ and have enjoy time with our CFRT family!

Compare your scores and thoughts here