May 26, 2025 – Performance and Fitness

General Warm-Up
Two rounds of…
5 Scapular Pull ups
7 Tempo Push Ups
9 Air Squats with 1 second pause at the bottom

“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. 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:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Recommended Time Cap: 50 Minutes
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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. (http://www.navy.mil/ah_online/moh/murphy.html) 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.”