Last Sunday, our members and guests took on the Hero Workout, Murph. A one mile run, into 100 pull ups, into 200 push ups, into 300 air squats, and finishing with a one mile run.
We kicked off with our first wave at 0800. Coach Rob and Coach Sam briefed everyone at the whiteboard, and helped everyone choose their scales. Some completed it workout Rx wearing a 20lb/14lb vest, some did so without a vest, and others ran but performed the pull ups, push ups, and squats in rounds.
Throughout the day, people completed the workout in pairs – running together, then splitting the pull ups, push ups, and squats – in teams, and, of course, people racing one another.
There was so much support, and so much fun!
To celebrate a job well done, we threw a mini-after-party for each wave. The weather was perfect, the atmosphere was fantastic, and it was the first time thing felt a bit more “normal” for a long time.
We so enjoyed the event, and can’t wait to host more like it. We’ve got our in-house throwdown in August… but not sure we can wait that long for another party!
Why We Do Murph
This workout is in memory of the sacrifice of Lt Michael Murphy, who was killed in action in the Kunar Province of Afghanistan. Murphy left his cover position after Taliban forces surrounded and attacked his small team. He radioed for aid amongst a hail of gunfire and fought to protect the team from his exposed position until he ultimately died from his wounds.