Full Body "AT-HOME MURPH" Workout | STF - Day 16

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Welcome to Day 16 of Summertime Fine! Let's kick off WEEK 4! Grab your May program calendar here!

This workout is an at-home attempt to honor Memorial Day and Lt. Michael Murphy by providing the best at-home MURPH workout. The original hero WOD is usually done in a gym with a pull up bar but I wanted to make the motions available to those that can't make it to a gym. Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

I also wanted to link the podcast that I was featured on hosted by Marcus Luttrell, the Lone Survivor of the mission Lt. Michael Murphy was a part of.

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We will work for 2 rounds of 45 seconds of work for every exercise and the workout will be broken up into 5 sections: cardio, pull, push, squat, and cardio. The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.

Exercises:
Jumping Jacks 
Knee Tap Skips
High knees 
Butt Kicks

Bent Rows Left 
Bent Rows Right 

Chest Press 
Push Ups 
Chest Fly 

Front Squat 
Squat Right leg 
Squat Right leg 
Bodyweight Squats  

Jumping jacks
Skips with knee taps
High knees 
Butt Kicks

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00:00 Introduction
00:45 Warm Up
02:45 Cardio (1 mile run replacement)
11:15 Rows (100 Pull Ups replacement)
15:44 Chest Press, Push Ups, Chest Fly (200 Push Ups Replacement)
22:15 Front Squats, Single Leg Squats, BW Squats (300 Squats Replacement)
30:44 Cardio (1 mile run replacement)
38:45 Cool Down and Motivation