Just some hindsight from last Monday’s workout for all of us to consider. Perhaps there is more that we can do to honor our fallen heroes on Memorial Day? You may agree that there is, especially if you take a real close look at Navy Lieutenant Michael Murphy’s favorite workout. The one he called “Body Armor”. The one we call “Murph”.
There is nothing better in life than opportunity and Murph gives us the opportunity to do more than participate in the workout that bares his name. It gives us a myriad of added benefits as well.
For one, we come to the realization of how simple life should be in every aspect, like fitness and how we go about achieving it. By getting back to the basics. Benefit No. 2 gives us the opportunity to attain some totally achievable goals that we can set for ourselves. Finally, No. 3, the opportunity to do workouts without having to go to the gym, whether it be for a lack of time or being on the road such as a business trip or vacation.
Murph is a very challenging workout. However, when you look at it realistically, the only thing that makes it such a monster is the volume of movements. The movements themselves couldn’t be more basic. Running, pull-ups, pushups, and air squats.
That is what makes Murph so beautiful. Fitness made simple by getting back to the basics. How many of you said to yourselves in the middle of Monday’s workout, “Damn, I need to work on my pull-ups?” Or, “Wow, I really crashed and burned on my pushups. Maybe I should take some time to get better with them.” Getting in shape doesn’t have to be complicated. We can get it all from head to toe with the very basic movements prescribed in Murph!
In order to enjoy the 2nd benefit, you’re going to have to set some goals. Murph gives us an almost perfect opportunity to set goals that are attainable and not too far fetched. First, for just a moment, we need to forget about 2 miles of running, 100 pull-ups, 200 pushups, and 300 air squats.
Lets take a look at pull-ups as an example. How many of us can’t do a strict pull-up? The answer would be, many of us. Why not make that one of your goals for the upcoming months? There are so many ways for you to achieve the goal of 1 strict pull-up. The power of the internet can help you find different progressions such as negatives, or jumping pull-ups with a box, or ring rows. The point is, with the proper direction and work ethic, you can work your way to conquering the basic pull-up, and Lieutenant Murphy seems like the kind of soul that would be just as proud of the person who worked their ass off to get just one as he would be of the person who trained themselves to knock out 200.
Obviously, the same philosophy can be applied to pushups, squats, and running. If you can’t run, row, swim, or climb a rope. But enjoy Murph in how it gives us this opportunity to set simple goals and get better in the process!
As for benefit No. 3, Murph allows us to get in shape, or stay on course with our fitness regimen even if we can’t get to the gym. If you’re at home and have 45 minutes before dinner, slap on your running shoes and do about 3 laps around the block. Then go back inside and do 50 or 60 pushups. You probably don’t have a pull-up bar at home, but you can do burpees! Oh wait, yuk! Do sit-ups, yeah that’s the ticket! Knock out about 100 or so sit-ups, take care of about 100 air squats, run back outside for another 3 laps around the block and you will be smoked!
You just gave yourself a great workout without having to get in your car and drive to a place that has barbells, kettle bells, and wall balls. So the next time you’re crunched for time or on the road, you can do a version of Murph either out of your house or your hotel room.
The added benefits of Murph will pay huge dividends for every individual who puts those ideas to practice. Which is, ultimately, the best way to honor Lieutenant Michael Murphy and all the heroes just like him all year ‘round. Instead of just on Memorial Day.