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Hero Week Day 5 and final day for: "MURPH"

11/2020 Veterans Day week was last Murph wod. Be hydrated and ready to work! Don't be under fed or under carbed! You'll regret that. This wod brief will take a 15-20 mins so please dont miss out. Then quickly warm up then off to the first mile. 5am/830am/530pm CLASSES ONLY TODAY NO LIMIT ON TODAY'S CLASSES! Here is the full story and Medal of Honor Citation https://www.navy.mil/ah_online/moh/murphy.html

Murph (Time)

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.

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

If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or Kevlar. If you are military, firefighter, or police officer and want to wear your gear please do so.

"Man Murph is performed as you see it above"

Optional and recommend ways to perform Murph

**V1 Less than a year of CF
800m or 1 mile run
10 RFT
5 pull ups
10 push ups
15 Squats
800m or 1 mile run

V2
Run mile
20 RFT
5 pull ups
10 push ups
15 squats

V3
run mile
10 RFT
10 pull ups
20 push ups
30 Squats
run mile

**V4 Newer athletes
run 800m
10 RFT
5 pull ups/ring rows
7 push ups
10 Squats
run 800m
**Hard 40min Cap**

**reserved for those who are new, still developing strength and movement, and/or runs a mile in over 10mins.

Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.