Do
a half Murph and throw in an extra mile.
If
you weren't already aware, A Murph is a work named after Navy Lieutenant Michael
Murphy, who was killed in Afghanistan. Lieutenant Murphy often performed the exercise with a weighted vest.
His legacy lives on in this tough
exercise he regularly challenged himself with. Can you do it? The Murph is a
timed event consisting of:
Run
1 mile
100
chin-ups
200
push ups
300
squats
Run
1 mile
There
are many variations to the Murph. You can do it chronologically, break it up
into segments, eat it all at once, or whatever your taste and ability.
Here's
today's workout that involves a half Murph with an extra mile for good measure.
Once complete you'll have done three miles, 50 chin-ups or pull-ups, 100
burpees with a push up for each, and 150 body weight squats. I did it as follows:
Run
.25 miles
15
burpees
Run
.25 miles
15
burpees
Run
.25 miles
15
burpees
Run
.25 miles
15
burpees
Run
.25 miles
15
burpees
Run
.25 miles
15
burpees
Run
.25 miles
10
burpees
Run
.25 miles
30
body weight squats
Run
.25 miles
30
body weight squats
Run
.25 miles
60
body weight squats
Run
.25 miles
30
body weight squats
Run
.25 miles
Leap
over 3 foot obstacle x 2
10
pull-ups
Rest
10
pull-ups
Rest
10
chin-ups
Rest
10
chin-ups
Rest
5
pull-ups
Rest
5
chin-ups
Stretch
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