2021 Murph

Warm Up/Mobility
Anterior Compartment Smash
Side Hip Smash
Samson Lunge
Quad Stretch
Figure 4 Pulls
Butt Kickers
Power Skips
Over/ Under Fence (R Leg leading)
Over/Under Fence (L Leg Leading)
2 Sets
5 Downward Dog to Upward Dog
5 Scap Retractions
5 Tempo Air Squat (3,2,0,1)

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Post Workout Mobility
Banded Overhead Distraction
Couch Stretch