FITNESS
Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Bear Crawl
30 seconds of Medicine Ball Carry
30 seconds of Wall Climbs (or Plank Shoulder Taps)
Rest 30-60 seconds
Memorial Day “Murph” Options
Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability; and please be particularly cautious if you have been training less than normal during this COVID quarantine period. Please err on the side of caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups*
20 Push-Ups
30 Air Squats
–OR–
Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
–OR–
Option 3:
Partnered “Murph”
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Switch roles each time a partner completes the 400 meter run.
–OR–
Option 4:
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
Recommended Time Cap: 50 Minutes
*For all of these options, if you do not have access to a pull-up bar, please substitute a form of bent-over row or kettlebell swings for the pull-ups.
————————–
“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.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups*
20 Push-Ups
30 Air Squats
–OR–
Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
–OR–
Option 3:
Partnered “Murph”
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Switch roles each time a partner completes the 400 meter run.
–OR–
Option 4:
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
Recommended Time Cap: 50 Minutes
*For all of these options, if you do not have access to a pull-up bar, please substitute a form of bent-over row or kettlebell swings for the pull-ups.
Question for the @Invictus team…
When “Murph” is typically prescribed, is the individual allowed to break up the 100 Pullups, 200 Push-ups, 300 squats into manageable sets as desired? Or is the prescription to finish all 100 Pullups before moving on to Push-ups, etc. I have often wondered this allowed without actually asking. I understand that the 1600m is to be unbroken, but what about the calisthenics?