MONDAY 5 June 2023

“Murph”

Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings (2).

Warm-up
AMRAP 6
100 m
10 Air Squat
10 Ring Rows

10 Push-ups

Workout

*Time cap 50 minutes

*Partition the pull-ups, push-ups and air squats as you want

“Murph” – Vest adjusted
2K run
120 pull-ups
240 push-ups
360 air squats
2K run

Scaling 1:

“Murph”

Half “Murph”

1.6 km. run.

100 pull-ups.
200 push-ups.
300 air squats.
1.6 km. run.

Scaling 2 (recommended first attempt):

Half “Murph”

800 m. run.
50 pull-ups.
100 push-ups.
150 air squats.
800 m. run.