Murph

Bluprint Fitness – BPFIT

Warm-up

2 Min Run/Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

3-5 Min Athlete Specific Warm Up

Conditioning

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*Record Total Time (60 min cap)

*Break Up/Partition As Needed – Half, 3/4, and Full Variations

Mobilize

Kneeling Lat Stretch (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)