Military Week Challenge: Murph Day 1

This week I would like to support those in the military who have lost their lives by honoring them and performing their workouts. Crossfit.com is a website that is a military based workout program. It is very tough and requires a lot of dedication. This week I will be bringing you workouts from their site that are intense, but because we lack equipment to do the really heavy military workouts I will be posting ones that we can do! If you are interested in learning more about them visit their site.

MURPH  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005

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

For time. 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.

How to modify: instead of doing 100 pull-ups, 200 push-up and 300 squats I recommend doing 100 push-ups, 100 sit-ups and 200 squats. If that still seems to unbearable, take the reps down as much as you need!

Post your fabulous times for us to see! Let me know how you like this weeks workout. It is definitely going to be a challenge week.

Equipment: