The Murph

For those of you who are movie watchers, today's workout correlates directly to the release of the movie, Lone Survivor. Other than being a huge Mark Wahlberg fan, this movie seems awesome because of the respect it shows to the men and women who serve this great country. Today's lift is crossfit-inspired and goes by the name "The Murph" in honor of Navy Lieutenant Michael Murphy. 

The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

This may seem like a tall task, so here is a modified version which we're calling "The Half-Murph".

The Half Murph:

1 mile run

50 pull-ups

100 push-ups

150 squats

The idea of these workouts are to do it in as short a time as possible. Tweet us your times and let the competition begin. 

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