Run in Mud Obstacle Race Training-9/11/14

Today as we reflect on 9/11, I wanted to honor our heroes while I going through my workout. I'm happy for the freedoms we enjoy as we workout, worship, go about our jobs and lives. I couldn't think of a better way to reflect on this important day than to honor one of our heroes, Captain Murphy, US Navy. Lieutenant Murphy died doing what he loved, protecting our freedom. He is known for a tough workout called in his honor, "The Murph".

The Murph consists of a 1 mile run, 100 pull ups, 200 push ups,  300 squats and a 1 mile run. I will not be doing that entire workout, simply because I can't. Lieutenant Murphy used to perform the workout with a weighted vest, that's tough. This is a variant, but still quite difficult.

The run is a total of 6.2 miles
The rest of the exercise includes:
80 burpees = 80 push ups and 80 squats
50 pull up/chin up/alternate grip pull up combinations

If you have platforms, jump on
and over. We have about 10 or 20
on our route...

70 air squats
20 push ups.
This is a total of 100 push ups, 50 pull ups, 150 air squats and the 6.2 miles. That's over half a Murph.

Here we go:

Run 1 mile
20 burpees
Run 1 mile
20 burpees
Run 1 mile
20 burpees
6 pull ups with leg lifts
Run 1 mile
20 burpees
Run 2.2 miles
6 chin ups with leg lifts

8 alternate grip pull ups with leg lifts
4 pull ups with leg lifts
20 air squats 
4 chin ups with leg lifts
20 air squats
10 pull ups
20 air squats
10 alternate grip pull ups
10 air squats

20 push ups

Now, take a deep breath, recover and have a few moments of silence for our heroes.