Workout of the Day “Half Murph” For time: Run 800m 50 Pull-ups 100 Push-ups 150 Air Squats Run 800m - Partition the reps as needed (ie 10 rounds of 5/10/15) Time to complete 26:17 All of the named workouts are pretty tough, and Murphy is one of the toughest. It's a chipper, meaning you have to chip away to and get some rest in to get it all done. The guy next to me on the pull-up bars is one of our better athletes, and he completed it in 17 minutes and change. One of our athletes decided to do a full Murph since to celebrate his 41st birthday, and he did the whole thing in 56 minutes (I just drank and ate a lot on my birthday). On a personal level, I was happy to finally be able to do this without a twinge from my right bicep. It's still weak, but it completed the whole workout with absolutely no pain. Murph: 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," but it's now known as Murph.