Name: Playbook - Warrior Fit - Monday May 29 - MURPH
Uploaded: 2023-06-18T21:41:28.170Z
Duration: 60 min
Description: Monday May 29 - MURPH

Today I'm doing MURPH! Murph is a Memorial Day workout in honor of Lieutenant Michael Murphy.

All done with a 20lb weight vest

Choose to run on a treadmill or outdoors. I choose outdoors pretty much every time.

Start slow and focus on your form.

When you begin jogging, slowly and gradually increase your speed as you get more comfortable. It's better to start slowly and gradually build up your endurance than to push yourself too hard and risk injury.

Run (Indoor or Outdoor) 1 Mi.

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes