Run 1 mile
300 air squats
Run 1 mile
Workout can be partitioned as 20 rounds or 5 pull ups/10 pushups/15 air squats
Advanced: do workout with 20 lb weight vest
Post time below in comments.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.
All of the proceeds will go to Navy SEAL Foundation.
The President of the United States of America, in the name of Congress, takes pride in presenting the Medal of Honor to Lieutenant Michael P. Murphy, United States Navy, for conspicuous gallantry and intrepidity at the risk of his life, above and beyond the call of duty, as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005.
While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged, enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team.
Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of his team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain and in the face of almost certain death, he fought his way into an open terrain to gain a better position to transmit a call. This deliberate heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team.
In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.