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)
