Name: Playbook - Grant Mccartney - W4/D6 Full Murph
Uploaded: 2022-04-30T14:25:06.300Z
Duration: 45 min
Description: W4/D6 Full Murph

Jack

The Murph workout is: 
- Run 1 mile
- 100 pullups
- 200 pushups
- 300 air squats		
- Run 1 mile

Note: All the training can have a weight vest added if the attempt if for a True Murph 		
20lb for men, 14lb for women (no weight vest for long run days)		
		
All movements, besides the run, can be partitioned (ex. Do 5 pullups, then 10 pushups, then 15 air squats for 10 rounds)		

**This workout is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005

Run 1 miles

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

Strict Pull-up

- start a plank position with the arms shoulder width
- keep the elbows close to the body and lower until your chest touches the ground
- keep your body in a straight line
- push back up until full extension of the arms

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

Air squats

Run 1 Mile

W4/D6 Full Murph

W1/D1 Push & Pull

Thank you so much, Grant!!! I really appreciate you

Molly I

Thank you so much, Grant!!! It was definitely a challenge, but very enjoyable to me!!! Keep being a blessing to me and everyone around you!!!

W1/D2 Squat & Run

W1/D3 Pull & Run

That was fantastic!!! Thank you so much for helping me get my strength back!!!

W1/D4 Squat, Push & Run

W1/D5 Push, Pull & Squat

It was great!!! Thank you so much, Grant!!!

W4/D6 Full Murph

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