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On Memorial Day, in honor of all those who have given their lives serving our country, we perform the workout ‘Murph’, named after Lt. Michael Murphy.

Suggested Warm-up

AB at a Medium Pace for 2-3 Minutes

3-5 Rounds of: Light jog 30 seconds, 2 Hamstring Stretches, 2 Hip Stretches, 2 Lunge Stretches

1 Round: 5 Lateral Lunges Each Side, Straight Arm Banded Pull Down (10 reps), 1 Small Set of Pull Ups (3-5 reps)


For time: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile – complete all movements wearing a weight vest (20/14)

The RX version of this workout is a chipper. We recommend partitioning the pull-ups, push-ups, and squats as needed (a good place to start is 20 rounds of 5 pull ups, 10 push ups, and 15 air squats). Start and finish with a mile run.




3 Steady Rounds: 10-15 Perfect Push Ups, 10 Goblet Squats, 10 DB Snatches

Push ups are a contentious movement. Their reputation as a very basic, simply exercise tends to make everyone underestimate them and therefore, believe they do not need to modify or scale them. However, it should be very clear in round 1 whether you need to elevate your hands or use some sort of assistance. If you can’t perform quality, perfect reps – scale it.

Mobility Recommendation: 2:00 Squat Hold, unsupported if possible


Dumbbell Squat Cleans: 10-10-10-10-10-10 (6×10)

The first two sets of 10 can be lighter warm up reps where you figure out what weight you want to start at and what the best technique for you is. You can practice touching the DBs between your legs or on the outsides of your legs.


4 RFT: 9 Bar Facing Burpees, 9 Snatches (95/65)

This is a red-lining type of test. Stomp the gas and do not hold back. The barbell should be a weight you can perform unbroken. For reference, this is almost the same number of reps as the first part of 19.4. This piece should take less than 5 minutes.