Murph

For Time: Wearing a 20/14# weight vest.

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Options for Scaling:

• Remove weight vest.

• Partition Pull Ups/Push Ups/Air Squats into rounds of 5/10/15 or 10/20/30.

• Complete a Half-Murph.

Dumbbell Only:

1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

No Equipment:

1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run

About:
Lt. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Lt. Michael Murphy was awarded the Medal of Honor on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War.

Read More About Lt. Michael Murphy Here