Mobility, Activation & Warm-Up
Spend 60-90 seconds in the following mobility pieces…
–Banded Ankle Floss
–Banded Perfect Stretch
–Banded Lat Stretch
Followed by…
Two-three rounds of:
400 Meter Jog
10 Scap Push-Ups
10 Scap Pull-Ups
10 Air Squats
Option 1 –
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.
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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. https://www.navy.mil/ah_online/moh/murphy 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.
Option 2 – “Murph” AMRAP
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
Cool Down
Bike x 5 minutes at easy pace
Calf Stretch x 60-90 seconds per side
Bike x 3 minutes @ easy pace
General Training Notes
Murph Day! We are providing two options since the full Murph is a LOT of volume. 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, 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 similar to option 2. Please be safe.
Grab a friend, jump into a class or go solo on todays workout!