3 Rounds:
100m jog
5 Down dog to press up
10 banded pull aparts
5 air squats
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Use the first mile as a warm up!! You should come in from the run feeling fresh and ready to get to work, not winded and needing a break.
Break things up early and often, a full murph is 600 reps! Small sets and short breaks beat big set and big breaks every day of the week!
Murph is normally hot, make sure to drink plenty of water before, during and after. You should be adding electrolytes/salt to that water to sufficiently hydrate.
fuel with carbs and protein before and during. Avoid fats and fiber right before and during and right after.
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