"Murph" (we will and do scale. There is 1/2 Murph and 1/4 Murph, so come in)
1 mile Run
1 mile Run
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". Since his passing it has been 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.
The workout can be broken up however you need. . . 10 rounds of 10 pullups, 20 push-ups, 30 squats, etc. In other words, 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 (totally optional).......he did and he did this workout once a week with a 20 pound weight vest
The purpose of Hero workouts are not just to get a great workout or time – one should remember that you have the privilege to do something that particular Hero can never do again. Keep that in mind if 1) you don’t believe you can finish it 2) you are scared to try it. Come on in!