For time (individual or with partners)
Run 1 mile

5 Rounds
20 Pull-ups
40 Push-ups
60 Air Squats
Run 1 mile

Workout Notes
This is a classic 'hero workout.' Hero workouts are done in memory of fallen soldiers- it started with US soldiers but is now a form of memorial for fallen friends, family members, and military personnel from around the world. A little about MURPH (from crossfit.com):

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 original workout is 1 mile run, 100 pull-ups, 200 push ups, 300 air squats, 1 mile run- and the middle can be broken up however one wishes. At the CrossFit Games this workout has been performed as we are doing it in class and as the original. Here's a clip from the second time the CrossFit Games tested athletes with Murph.