Workout: THE MURPH
Date: Monday, 5/27
Time: 0900
Location: SgtMaj Porter Field

Semper Fit's monthly HERO WOD (Workout of the Day) is traditionally the last Saturday of each month to honor the sacrifice of our fallen heroes.  For May, it will be on Memorial Day to honor Navy Seal officer, Michael Murphy.

The Murph Challenge, which started as a memorial to Michael, has grown into worldwide participation with thousands involved from every part of the globe

Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.

Murphy was killed on 28 June 2005 during Operation Red Wings. He had left cover and moved to a clearing away from the mountains, exposing himself to enemy fire in order to obtain a signal for his satellite phone to contact headquarters, relay the situation and request help.[16] He dropped the satellite phone after being shot but managed to pick the phone back up and finish the call. Murphy signed off saying "Thank you", then continued fighting from his exposed position until he died from his wounds.

Workout:

With 20lb weighted vest (can do without weighted vest)

• 1 mile run
• 100 pullups
• 200 pushups
• 300 squats
• 1 mile run

Walk-in's welcome but registration encouraged.