instruction: What is the hero WoD called Murph?
response: The workout is done in memory to Michael Murphy who died in Afghanistan in June 2005.  He was only 29 years old.  The workout is modeled after his favorite workout call "Body Armor".  It consists of running, pullups, pushups and airsquats.  The workout is done for time.  It starts with a 1-mile run followed by 100 pullups, 200 pushups and 300 airsquats and ends with another 1-mile run.  Most will do the workout while wearing a 20# vest but is not required.  The pullups, pushups and airsquats can be partitioned into sets if needed.