In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .






For time:


Run 1 Mile


100 Pull-Ups


200 Push-Ups


300 Air Squats


Run 1 Mile




If possible, perform with a 20/14 lb weight vest or body armor. Partition the pull-ups, push-ups and air squats as necessary. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs.




“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell




The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here: https://www.navy.mil/ah_online/moh/murphy.html and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.