Monday, May 27, 2019

Saturday, May 25, 2019
May 24, 2019
Tuesday, May 28, 2019
May 27, 2019

Monday, May 27, 2019

Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

“Memorial Day Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed.
Start and finish with a mile run.
If you’ve got a twenty pound vest or body armor, wear it.

Scaling options include:
1. 1/2 Murph:
800 meter runs +
  5/10/15 rep sets x 10

2. With a partner:
Running together + sharing the gymnastics movements (alternating work/rest)
3. Other? See your trainer for help scaling this workout to your ability level.

The Pull-up
The Push-up
The Squat

Recovery Walk
Spend 10 minutes minimum stretching and foam rolling:
“Y” stretch
Cobra to Child’s Pose
Supine scorpion
Piriformis Stretch
Calf on a Kettlebell
Foam Roll 


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