Workout: Murph Intervals

Gym & Home Workout: Hero Workout!

Workout: Murph – In honor of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

For time (as fast as possible)
Instead of regular partition schemes, there is a catch with an obligatory rest interval
4 Rounds (in the order shown):
– 800 m Run / Row
– 25 Pull-Ups (alternative: Jumping pull-ups)
– 50 Push-Ups
– 75 Air Squats
– 90 second rest

If able: perform all movements with a weighted vest (20 pounds recommended)
After, perform a cool down mile run at ~60% effort, try to keep the preceding interval times consistent.