WHAT'S MURPH?

Murph is what we call a Hero WOD (Workout Of the Day), we do it around memorial day to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. 

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WHAT'S THE WORKOUT?

 

"MURPH"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

 

If you are a little worried about the workout and have never done it before in the past, we must mention that most athletes have fun with it by doing a modified version like the following:

• Partner version, share reps with a friend/partner

• Do half of the volume (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run)

• Do a quarter of the volume (400m run, 25 pull ups, 50 push ups, 75 air squats, 400m run)

• Break it up, you don't have to do all 100 pull ups in a row, go back an forth between movements

• and many more options...