For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

MURPH FOR EVERYONE

Here are multiple Murph variations for the community this month. Now, no matter where you are or what your specific circumstances are as a result of COVID-19, you can still celebrate Navy Lieutenant Michael Murphy, the sacrifices of the armed forces, and your commitment to the health & fitness lifestyles we so deeply cherish.

PERFORMANCE

For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
FITNESS

For time:
Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters
DUMBBELL ONLY

For time:
Run 1 Mile
100 DB Bent Over Rows
200 Push-ups
300 Air Squats
Run 1 Mile
NO EQUIPMENT

For time:
Run 1 Mile
200 Push-ups
300 Air Squats
400 Sit-ups
Run 1 Mile

*Substitute the 1 mile run for 500 Jumping Jacks, the 800m run for 250 Jumping Jacks

Enjoy the rest of your day