Memorial Day “MURPH” – 7:30/9am classes only (childcare only at 9am) – Monday 5/31/21


Memorial Day “MURPH” – 7:30/9am classes only (childcare only at 9am) – Monday 5/31/21

“Those who have long enjoyed such privileges as we enjoy, forget in time that men have died to win them.” -Franklin D. Roosevelt

When you fire up the BBQ, spend time with family and friends, lacking a care in the world… take a moment of silence and try to grasp why that truly is.

#Sacrifice #Heroes #MemorialDay

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

*There are modifications below. Please know that although Hero workouts are meant to be tougher physically and mentally, does not mean to be unhealthy based on your condition. If you need to partner up, reduce the reps or use one of the modification workouts below, you are still in the gym for a substantial amount of time honoring the lives we lost defending our freedoms. It’s about community, supporting these families who lost so much, and effort. BE HERE!

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-Mile Run

*Start and finish with a 1-Mile run.
*Partition the Pull-ups, Push-ups, and Squats as needed.
*If you’ve got a twenty pound vest or body armor, wear it.
*Score = Total time to complete the workout

OPTION – Partner Murph or Partner Half-Murph – run together and break the reps however you see fit.

Hero Workout!
35:00-60:00 workout (some can go longer)
Run, Pull, Push, Squat, Run – complementary movement patterns that allow for continued movement.
Choose modifications wisely, especially if it is your first time doing “Murph”.
Just because you can doesn’t mean you should.

The below considerations are un-partitioned “Murph” estimates. See Workout Strategy for ways to partition the workout.
1-Mile should take between 6:00-10:00. If it takes 10:00 for each mile (20:00), it will leave 25:00 to work through the Pull-Ups/Push-Ups/Squats. This should be considered if athletes want to run a slower mile. For first time Murph’ers, consider reducing the distance on one or both of the 1-mile book-ends.

100 Pull-Ups (with or without a weight vest), should take between 4:00-7:00 (25-15 reps per minute). If it will take longer to complete the 100 reps, consider reducing the number of Pull-Ups. For new Murpher’s, consider ring rows or jumping pull-ups. If you have pull-ups reduce the number to meet at your ability level.

200 Push-Ups should take between 10:00-15:00 (20-15 reps per minute).

300 Squats should take between 12:00-20:00 (25-~15 reps per minute). If we are unable to hold this rep count per minute, consider reducing the reps.

Classic Break-up Strategies
20 Rounds of: 5 Pull-ups, 10 Push-Ups, 15 Air Squats
10 Rounds of: 10 Pull-ups 20 Push-Ups, 30 Air squats
An option to go rounds of 10-20-30 until we slow a bit then switch to 5-10-15
If Push-up stamina is a limiting factor: 20 Rounds of 5 Push-ups, 5 Pull-ups, 5 Push-ups, 15 Air Squats

For Time: (no weight vest)
1 Mile Run
50 Pull-Ups
100 Pushups
150 Air Squats
1 Mile Run

For Time: (no weight vest)
1/2 Mile Run
50 Ring Rows
75 Elevated Pushups
100 Air Squats
1/2 Mile Run

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

Decrease Distance
2000/1600m Row
100/80 Calorie Bike
1600/1200m Ski Erg

Decrease Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Double Dumbbell Bench

Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows

Air Squats
Decrease Reps
Define Range of Motion (Squat to a target)