In honor of the legacy of Navy SEAL Lt. Michael Murphy, this challenging Hero WOD combines the following movements while wearing a weight vest:

• 1 Mile Run: Start with a one-mile run.* 100 Pull-Ups: Perform 100 pull-ups.
• 200 Push-Ups: Complete 200 push-ups.
• 300 Air Squats: Finish with 300 air squats.
• 1 Mile Run: End with another one-mile run.

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Whether you’re a seasoned athlete or just starting your fitness journey, Murph is for everyone. Here are some potential modifications to make it accessible:

• Skip the Weight Vest
• Modify Push-Ups and Pull-Ups: Choose easier variations:
• Push-Ups: Knee push-ups or box push-ups.
• Pull-Ups: Banded pull-ups or ring rows.
• Break down the reps into smaller sets: Ex, do 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats.
• Rest briefly between sets to maintain intensity.
• Reduce the total reps: Try 50 pull-ups, 100 push-ups, and 150 air squats.

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Together, let’s push boundaries, build resilience, and remember those who sacrificed everything. Remember, Murph isn’t just a workout; it’s a way to honor courage, sacrifice, and community. Share the challenge, inspire others, and let Murph be your personal mission.

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