Wednesday, May 27, 2020

Half Murph

Monday, May 24, 2020

Home Gym


Half Murph

800 m run
50 pull-ups
100 push-ups
150 air squats
800 m run

Murph is a Hero Workout dedicated to Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.  It was one of his favorite workouts that he originally named Body Armor.

I scaled this to a half workout rather than 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and 1 mile run while wearing a 20# vest.

My version went more like:
800 m run in 5:59
10 rounds of Cindy (5 pull-ups, 10 push-ups and 15 air squats) in 21:13 (27:12)
800 m run in 6:32 (33:44)

I felt really good about the Cindy rounds.  I was doing kipping pull-up singles.  The push-ups were 5/5 until the 8th round, when they went to 5/3/2.  The air squats were steady 15 reps.

I expected to feel much worse, but was pleasantly surprised.  Next time, I will have to try a 3/4 Murph.

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