"Murph"

On Monday in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  I performed this hero workout every year at WMCF, to never forget the men and women that risk their lives for our freedom.  The only equipment necessary is something you can do pullups on, sneakers, and preferably a weighted vest.  I completed this workout in 54:39, if the men and women of this country can suffer and make the ultimate sacrifice, I can suffer for about an hour in honor of them.  God bless America and God bless the men and women of our military.

Murph”

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run