Fighting Fit: The Murph

The man in the picture is likely familiar to many. For those who don't know: that is Michael P. Murphy, who lost his life on June 28, 2005 during Operation Red Wings in Afghanistan. He was posthumously awarded the Medal of Honor for his actions.

Some may be wondering what he has to do with Fighting Fit? Crossfit is an American brand and a new approach to workouts for the exceptionally fit. They name some workouts after special individuals – and one was named "The Murph". The workout is not particularly complicated, but extremely brutal.

It goes as follows:

• 1.6 km Run (1 mile)
• 100 Pull-ups
• 200 Push-ups
• 300 Air squats
• 1.6 km Run

It is not necessary to do 100 repetitions at once, the division is up to each individual.

Lt. Murphy also did this workout himself, but with a 10kg vest on!

If this is too tough for the first time – like it was for us – you can also do a "Half Murph". The running remains the same, only the repetitions are halved. We wish you success with this workout.