The Murph exercise routine is a very challenging workout. It is named after Navy Lieutenant Michael Murphy. Lt. Murphy served his county and SEAL team with honor, dignity, and strength. This exercise workout, now known as the Murph, was one of Murphy’s favorite routines. He referred to it as his body armor because he went through the routine while wearing it. Here, we take a closer look at Lieutenant Murphy and his valiant service while also learning all the need-to-know factors involved with doing the Murph exercise routine. Let’s get warrior-strong!
Navy Lieutenant Michael Murphy
An entire book could be written about this great warrior. A simple section in an article could never do Lt. Murphy justice. This leader of a four-man SEAL team willingly and knowingly exposed himself to enemy fire while pinned down with his team behind enemy lines. His acts of bravery saved his team but cost him everything. Murphy placed himself under fire in order to make a distress call for reinforcements. The act was critical in ensuring that his men would live. This act of bravery cost him his life. Lieutenant Murphy was later awarded the Medal of Honor for his actions that day. The Murph is viewed as a way to honor our men and women of the military and as a way to push the limits, much like Lt. Murphy did in his final act of service to his country.
The Exercise Routine
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The Murph workout routine consists of 5 parts. The parts are a run, pull-ups, push-ups, air squats, and another run. First, the individual completes a 1-mile run. Next, they complete 100 pull-ups. Then, 200 push-ups are done. After that, 300 air squats are knocked out. Finally, another 1-mile run finishes up the exercise routine. Once the person can complete the five parts, this routine can be further advanced with the addition of a weighted vest or body armor. Lt. Murphy completed this routine while wearing a body armor.
Preparation and Safety
Starting a new routine with new movements always comes with a risk of injury. The individual should learn the proper form for each movement. Proper warm-ups are also crucial to avoiding injury. With the parts of this workout, a focus on the shoulders, chest, and legs will be advantageous. Hydration and nutrition will play a vital role in the success of the exercise routine, as this workout is very demanding. Finally, the person should listen to their body. Modifying the exercise or taking breaks may be required to avoid overexertion. Perseverance and a strong mindset will make this exercise routine a success!
Structure, Scaling, and Technique
The workout can be partitioned out to make this challenging routine more manageable. A commonly used structure is 20 rounds throughout the day consisting of 5 pull-ups, 10 push-ups, and 15 squats, with a 1-mile run in the morning and a 1-mile run in the evening. Scaling can be achieved based on the individual’s fitness level in various ways. Fewer repetitions, skipping the weighted vest, or building up to the actual exercises through strength training are a few.
Technique and proper form are essential with any exercise routine, but they are vital with a workout as challenging as this. Pull-ups can be completed strictly, kipping or with assistance bands when needed. Kipping should only be attempted once adequate upper body strength is achieved. Proper form should be maintained when doing push-ups and squats to protect the shoulders, lower back, and knees.
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