In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games last year, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness
. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
36:10 with a 20lb vest.
This was my third Murph. First time with no vest in 52′; second time last year with vest in 1h5′; Yesterday the third time in 46’50” with vest! I’m very happy, e if I improve my push ups maybe I could improve the overall score.
A. Tino’s 5 sets of tempo BS and thrusters with 2:30 rest between
BS at 150Kg for all sets
Thrusters at 43Kg all UB
B. MURPH – 29:43, no vest and partitioned 5/10/15. Runs were 7:40 and 7:25.
Strong! Looks like the shoulder held up well!
Shoulder and elbows. Legs felt strong throughout. Much happier at the 5/10/15 instead of 10/20/30.
60:00 first time rx this with the weight vest. Partitioned into rounds of strict Cindy. I was pretty happy with this! Hope everyone had a great Memorial Day!
Congrats on your first RX “Murph”!
39:10 with a #20 vest. Broke up the middle reps into 5/10/15. Had an awesome time doing the workout with Brooke and the rest of our community! Hope y’all had a great day!
??
53:17 with vest. Very happy to do this and first time on an assault runner and I felt like I was being assaulted ?. All legit form pushups. Just a small amount of sacrifice compared to the ultimate sacrifice of those who serve. Thankful for all of them! ❤️ Have a great memorial day everyone!
Awesome work Juliana!
59’48” with 5.11 tactical backpack ( rush 24) with med ball of 20 lbs inside and run under a light rain, push up destroyed me 10/10/5/5/3/2/1/1/1/1/1?3/2/?
Those push ups are ??
35:07 (No Vest), best ever is sub 30:00 so no PR but happy to get it in.
46:17 with a 14# vest. Def a struggle but I was happy this was programmed- I really enjoyed the opportunity to do this with our community. Super blessed to be healthy enough to participate and run next to some vets ??
Thats awesome! Great work Brooke!
15 pounds backpack
37’40”
1mile
20 rounds
5+10+15
1mile
43:15 – No vest unpartitioned
Happy Memorial Day!
Hope you enjoy Memorial Day!
Same workout of Tino
Tempo Back squat x3 130kg
Thrusters x15 42,5kg
Murph in bike
35:35 no weighted vest
Great work!
20 x (5/10/15) with no vest
30:23
First mile – 6:55
Middle stuff – 14:50
Second mile – 8:38
Happy Memorial Day!
Enjoy your Memorial Day!
With vest: 43:57…1:47 slower than last year. First run was about 40 sec slower, and I did 33 rounds of 3-6-9 (+1 round of 1-2-3). Usually I do 20 rounds of 5-10-15….I’ll be going back to my old strategy. I think there were too many opportunities to rest this time. Disappointing.
No vest
10 rounds
34:07 I think a PR?
7:30 for the first mile
16 and change for 10 rounds
7:45ish for the second mile
Probably a minute in transitions after and before the miles collectively.
Solid work Bryan!
56:21 last year, not using vest
54:09 With vest
Damn! Looks like you got a lot fitter over the last year. Great work Alex!
51:43 w/ 20# vest
Might be a PR, partitioned like Cindy for first 10rds then 5-5-15-5 for last 10.
Great work dude!
Did the group class but threw on a 14# vest.
34:58 RX (I can’t read so I also did the KB swings at 20kg instead of 16kg).
Time to work and ride quads on the beach all day!
47:27 W/14# vest. Partitioned the reps to 20 rds Cindy. I think this is a Pr.
Thanks Tino!! Hope you have a great day today!
And thanks to all for your service ??
Great work Jess! Enjoy Memorial Day!
Thanks Tino!! You too!
55:33
No Vest = Scaled
3+ minute PR
Thank you to all the fallen and their families. We love you. ??
Great work Don!