Honor. Remember. Never forget.

Each year on Memorial Day Americans pause to remember the fallen and honor their sacrifice. This day was first established as Decoration Day after the Civil War, the holiday was set aside for families and friends to visit and decorate the graves of troops lost in the conflict. Memorial Day is a somber holiday dedicated to honor military fallen, with a special focus on those killed during military service or through enemy contact.

Today we honor the fallen by preforming a Hero Workout. This one is specifically to honor Navy Lieutenant Michael Murphy who gave the ultimate sacrifice trying to save his fellow soldiers.

John 15:13 

Greater love has no one than this: to lay down one’s life for one’s friends.

“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. He was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

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.