Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 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.

HF30 WORKOUT 
FULL-BODY SPRINT!!

EMOM x 5 MINUTES
:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Renegade Row*

*No push-up

(Score is Reps)

FINISHER
AMRAP x 5 MINUTES
2,4,6,and so on…
Glute Bridges
Alt. V-ups

(Score is Reps)