The Murph

10 Harrisburg men gathered in the gloom to honor the memory of Lt. Michael Murphy by doing the workout he called Body Armor and we affectionately call The Murph.


  • Run one mile
  • 100 pull ups
  • 200 merkins
  • 300 air squats
  • Run one mile


  • Great work out there today, men. Everyone meant business without a lot of mumblechatter.
  • T-claps to The Magnificent & Uneasy Rider for coming back out to pick up the six.
  • If  you’re not familiar with Lt. Murphy’s story, read here and here, read the book Lone Survivor by Murphy’s SEAL Team 10 teammate Marcus Luttrell, and watch the movie based on the book.

6 thoughts on “The Murph

  1. SoloCup

    The 5K Training Crew opted (unknowingly) for The Murph instead of our prescribed 3 min run/ 2 min walk. Everyone finished without walking. #Tclaps to Jackie Chiles and Coppertone.

  2. Othello

    Great to be out there this morning with the PAX! @Helga – nice chatter with you this morning. I look forward to seeing you at future beatdowns. @Clueless, @The Magnificent & @Uneasy Rider – You guys are strong! I am benchmarking myself against how close I can keep up with you! Iron sharpens Iron. Thanks for being part of the Pax and circling around to get the six.

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