Warm Up: Run 200m Then 3x with a bar/PVC 10 good mornings 10 RDLs 10 hang power cleans 10 front squats
Skill/Strength: 3x 25 unbroken KBS (as heavy as possible) 10 GHD back extensions hold 3 seconds at top *home increase to 50 KBS if you have a light one only sub supermans for GHDs and hold for 3 at top
WOD: EMOM for 16 mins Even: 1 power clean + 1 hang power clean + 1 front squat Odd: 5 burpees
"Murph" For time: 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.
More information about LT. Michael P. Murphy can be found below as well as some home versions using dumbbells and no equipment at all.
LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.
Home Versions:
With Dumbbells 1 mile run
100 bent over DB rows 200 push-ups 300 squats 1 mile run
No Equipment: 1 mile run 200 push-ups 300 squats 400 sit ups 1 mile run
In both home versions run the mile to start, then partition the other
Warm Up:
Bike/Row/Run 2 mins
2x
10 Bar/PVC push press
10 Bar/PVC front squats
20 plank jacks
WOD:
3x
10 push presses (135/95)
Run 400m
Rest 2 mins
3x
10 front squats (135/95)
Row/Bike 2 mins
Rest 2 mins
After 3rd round right into
3x
10 plank up downs
10 v-ups
10 air squats
