Mon May 19 "Murph" - STAT Holiday Hours

Today we’re taking on “Murph” and we’re giving you a bit of extra time to get through it all.

“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.”

Move

45 Minute AMRAP:
400m Run or 1200/1000m Bike
3 Rounds:
5 Pull-ups or Ring Rows
10 Push-ups
15 Air Squats
Rest 1 Minute

*Reps can be 3-6-9 or 4-8-12

Train

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Can be done with or without a 20/14lb weight vest

Strategy

Traditionally, there are two ways to approach this workout. The first would be to complete as written, as a “chipper” style workout, completing the first mile run, and then all 100 pull-ups (can be strict or kipping), then all 200 push-ups, then all 300 air squats, then the last mile run. This is the most challenging format and I would not recommend for most to approach the workout this way.

The second option is to complete the mile run, then 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats, then the mile run.

If you have never performed either of the formats before, please do not attempt with a weight vest. The most difficult part of this workout is pacing and maintaining form. All gymnastics movements can be completed in 1-5 rep sets. Good luck and have fun!