Monday- May 25th

May 24, 2020

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

100m Row

10 Push Ups

200m Run

10 Wall Squats

100m Row

10 Good Mornings

200m Run

  + Today's Warm-up Movements:

          *Lat Stretch x :30 each

          *Calf Stretch x :30 each

 

 

 

“Murph”

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

 

*Partition pull-ups, push-ups, and air squats as needed.


*For modifications and scales see below and discuss with the coach

 

 

 

 

 

 

Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

 

 

 

 

 

 

Choose your version and scaling option(s) wisely. If this takes you 20 mins or less, it was probably too easy. At the same time, you don’t want to be taking breaks that are over a minute long between sets of pull-ups or push-ups, that’s too hard and likely not safe. Remember you can always change your scaling option mid-way through the workout if that sets you up for a better chance of success.

 

 

 

 

 

 

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