Saturday Classes are at 7:30, 8:30 & 9:30AM

Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: none
Super Set: none
Metabolic Conditioning: “Murph”
1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

OR “Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.
(Health: 1/2 murph, Athletic*: 14lb weight vest the entire time, Performance: 20lb weight vest the entire time).
Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally the most accepted, but consider 20 rounds of 5 pull, 5 squat, 5 push, 5 squat, 5 push, 5 squat).
About Michael Murphy – June 28th, 2005
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”
For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam. More information can be found here.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 40 – 70 minutes
Compare to: May 30, 2016 for full ‘Murph’ or here for Partner Murph
Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on, this will be the hardest for most. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!
Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

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