In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here
 

TARGET SCORE:
Target Time: Faster than before!

Time Cap: 2 Hours ;)

STIMULUS
Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece that we can test our mental toughness during.

WORKOUT STRATEGY & FLOW
You may choose if you partition reps, do rounds of Cindy, and/or if you wear a vest.

Run: Consistent pace you can do the first and last mile at! Don’t come out hot.

Pull ups: Stick to manageable sets out of the gate. Keep the kip forceful and fast to save the arms

Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t burn out!

Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use those glutes/hips! Mentally thinking of it in sets of 10-15 can help.