"Murph"

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For time.
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.

38:14 (no vest)
Did this on July 23, 2010 in 35:33. I did it during the day this time and did chest to deck push-ups (did 90 degree last time) but really I'm not sure why this was so much slower. I also actually ran a mile this time- I was using an old map last time on mapMyRun. Whatever. Pretty brutal.

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."

Dude was so badass, they're naming a ship after him.