Monday, May 25, 2020


1 Mile Run,

100 Pull Ups (or DB, KB, or Barbell rows)

200 Push Ups

300 Air Squats

Then: 1 Mile

*This workout can be scaled just like any other day!  Some ways to scale: half Murph (do half of everything), partner Murph (split the work with a partner!), do it in rounds (i.e.- 10 Rounds, 10 Pull Ups, 20 Push Ups, 30 Air Squats).  Be honest with your current abilities and remember it is OK TO LIMIT THE VOLUME OF REPS especially if you have not been working out as much.  The important thing is to honor our heroes.

Please tag us or send us your pics of you doing the workout!  We wish we were doing the workout together and miss you all!

Lt. Michael Murphy

Lt. Michael Murphy

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