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Cara Sheumaker Mohundro
Jan 25

Murph Challenge at the OC

in The OC

Date: 1-24-22

AO: Chickie

Q: Chickie

PAX: Anchor, Power, Uni, Sushi


Intro: Welcome to FIA, disclaimer

Warm up: 8 each in cadence

Toy soldiers

Butt kickers

Forward Arm Circles

Backward Arm Circles


The Thang:

The Murph Challenge: Get as far as you can!

Full:

1 mile run

100 pull ups/Overhead Press

200 push ups

300 squats

1 miles run


Alternative full:

1 mile run

10 sets of 10 pull ups/Overhead Press, 20 push ups and 30 squats

1 mile run


Half Murph:

1/2 mile run

5 sets of 10 pull ups/Overhead Press, 20 push ups and 30 squats

1/2 mile run

Cool down-stretching

Count o Rama

Name o Rama

Circle of trust: Shared about Lt. Michael P. Murphy and the origin of the Murph challenge.

"It is important to remember that The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom." (From www.themurphchallenge.com)








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