Navy Seal Workout

This morning the PAX met Navy Seal Lt. Michael Murphy in Macungie Park.  Murph is one of the most decorated military leaders of our time.  In 2005, he lost his life at age 29 in Afghanistan War. There have been several buildings and foundations named in his honor.  A workout was even made in tribute to him called the Murph.  A Murph is a 1 mile run, 100 pull-ups, 200 merkins, 300 squats, followed by a another 1 mile run. Simple right, all you need to do is add a 20lb weight vest or full military combat gear and you can say you successfully completed the Murph (AKA Navy Seal Workout).  If you can do it under 45 minutes, then you might pass Navy Seal training.

Disclosure given, mosey to warm-up.

Warmarama:  10 IC – Sungod, Goofballs, Air Squared, Merkins, Dolly, Flutters, WWII, Alabama Ass Kickers, Abe Vogoda, Monkey Humbers, Mountain Climbers, SSH.

The Thang:  Most of the PAX is a few pull-ups short of Navy Seal training so we landed on a Cindy Crawford version of the full Murph, or AKA (Quarter Murph)

PART 1: Quarter Murph

5 Rounds  = 1 mile, 25 pull-ups 50 push-ups, 75 air squats

.20 mile run x 5 pull-ups, recover light post,10 push-ups, recover light post 15 air squats
.20 mile run x 5 pull-ups, recover light post,10 push-ups, recover light post 15 air squats
.20 mile run x 5 pull-ups, recover light post,10 push-ups, recover light post 15 air squats
.20 mile run x 5 pull-ups, recover light post,10 push-ups, recover light post 15 air squats
.20 mile run x 5 pull-ups, recover light post,10 push-ups, recover light post 15 air squats

Part 2:  Railroads

Mosey to single file in age order.  (Youngest to Oldest)

Pax starts in mosey to  2nd light post. (50 yards)

First guy (Youngest) sprints out 50 yards (2 – 3 light posts) and then drops to plank.

Entire Pax stops mosey when sprint starts, they start doing AMRAP Burpees until runner hits plank.

Once runner in plank, Entire Pax RACES to first guy, jumps him, then they start pushing together in cadence.  Runner says, Down, PAX says 1, down 2, down, 3. Stop pushing when entire Pax is over runner and pushed to 10 count.  2nd Youngest guy, is now in LINE LEADER, mosey to 2nd light post (50 yards).  (3 rounds done in 9 minutes).  Mosey to shovel flag for Mary.

Mary

Circle up on 6’s for American Hammer.  10 counts around the circle.

Counterama: 10

Namerama:  Two FNG’s both with hospital names David.  Bogie (Kelly) was EH’s by Flame and Sparky (Flores) was EH’d by Dropbox.

Announcements:  Neon on the Q Saturday.  Get connected on Slack and FNG forms.

COT  –  thank the Lord for making us all better men physically and spiritually.  Grateful for 9 guys to push each other through rain and storms in life.  

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