Happy Memorial Day! Today we remember those who served and sacrificied their lives to fight for this country.

Partition reps as needed. You must complete the runs before and after in full, everything else in between can be split up how ever you would like.

Modify distance, reps, and movements as needed. Pull up modifications- bent over row, inverted row, bicep curl, hang power clean, etc… Push up modifications- on knees, hands on box, tricep pull down, Strict press, etc… Squat modifications- on to box, lunges, step ups, etc…

When substituting a movement due to limited equipment you want to stick to the same movement pattern. Pull/push or squat/lunge

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.