Murph Scaled:
800m
10 Rounds:
7-10 Ring Row
7-10 push ups (on bar if needed)
15 Air Squats
then..
800m

The Murph workout is named after Navy Lt. Michael P. Murphy, who was awarded the Medal of Honor posthumously for his actions in Afghanistan on June 28, 2005. Murphy, while under heavy enemy fire, knowingly left his position of cover to communicate his unit's location and request support, ultimately sacrificing his life to save his fellow soldiers. The workout itself is a challenging series of movements that Murphy himself enjoyed and called "Body Armor," and it's a way for the workout community to honor his service and sacrifice