05/30/2022 - the_mud_room - Memorial Day Murph Challenge

AO: The M.U.D room

When: 05/30/2022

QIC: Tex


Number of Pax: 3

Number of FNGS: 0

Pax Names:

Tex, U-Haul, Buzz


Happy Memorial Day! We fired up the “Grill & Chill” playlist on Amazon music and jumped right in to our Memorial Day Murph Challenge.  A regular Murph is: 1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run…while wearing 20 lb. vest or body armor. Since we aren’t Navy SEALs like Lt. Michael P. Murphy was, we split up the totals into rounds, but we still do hard things! U-Haul, Buzz and I completed 8 rounds of the challenge in our 45 minute workout.

Run .33 mile (outer sidewalk path of Halcyon shopping area)

10 pull ups

20 push ups

30 squats

(repeat – this is 2 rounds)

Run .33 mile

Continue to repeat until you reach 2 miles (6 laps), 100 pull ups, 200 push ups, 300 squats or until your time runs out.

In our 45 minute workout, we competed:

1.33 mile run

80 pull ups (or tricep extensions if modifying)

160 push ups (or bicep curls if modifying)

240 squats


Afterward, we spent a little extra time stretching (we gonna need it!) and then…

For our COT, we read the story of Lt. Michael P. Murphy’s sacrifice which you can find here: https://murphfoundation.org/lt-michael-p-murphy/




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