Warm Up
3 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
WOD – “MURPH”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*For an extra challenge, wear a 20# weight vest.
Scaled Version: “1/2 MURPH”
For Time:
800 Meter Run
50 Pull Ups
100 Push Ups
150 Air Squats
800 Meter Run
This workout is a tribute to Lt. Michael P. Murphy, a Navy Seal who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Awarded the Congressional Medal of Honor posthumously for his heroic actions during “Operation Redwing.” While pinned down by the enemy, Lt. Murphy left the safety of his covered position into a hail of enemy gunfire to establish communications and request immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call. Every memorial day, he is honored for his selfless actions. A reminder to all of us to live our lives selflessly as Lt. Murphy did.
For those with bad knees, you can modify running with rowing. 1 mile is 1600 meters. Also, modify pull ups with banded or jumping. Push ups are standard chest to ground and full extension at the top. Air squats below 90 degrees with full hip extension on ascent. Partition the pull ups, push ups, and squats as needed. A good method to use when partitioning the pull ups, push ups, and air squats is do 20 rounds of “Cindy” if doing the full version. Start and finish with a mile run. Please be smart with this workout and do not injure yourself. There is no shame in doing the scaled version. The only shame comes from choosing to do nothing at all. You are capable of more than you think. This will be the only workout for this set. Scale as needed, but go harder than you normally would to honor this great man.