Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

(Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.)

Rx 20/14 weighted Vest Or service body armor

Rx+ 20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Half “Murph”

1/2 Mile Run

50 Pull-ups

100 Pushups

150 Air Squats

1/2 Mile Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.