Full Body "AT-HOME MURPH" Workout | STF - Day 16
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- Опубликовано: 1 июл 2024
- Welcome to Day 16 of Summertime Fine! Let's kick off WEEK 4! Grab your May program calendar here! shop.royalchange.fit/products...
This workout is an at-home attempt to honor Memorial Day and Lt. Michael Murphy by providing the best at-home MURPH workout. The original hero WOD is usually done in a gym with a pull up bar but I wanted to make the motions available to those that can't make it to a gym. Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
I also wanted to link the podcast that I was featured on hosted by Marcus Luttrell, the Lone Survivor of the mission Lt. Michael Murphy was a part of. teamneverquit.com/podcast/syd...
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We will work for 2 rounds of 45 seconds of work for every exercise and the workout will be broken up into 5 sections: cardio, pull, push, squat, and cardio. The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
Exercises:
Jumping Jacks
Knee Tap Skips
High knees
Butt Kicks
Bent Rows Left
Bent Rows Right
Chest Press
Push Ups
Chest Fly
Front Squat
Squat Right leg
Squat Right leg
Bodyweight Squats
Jumping jacks
Skips with knee taps
High knees
Butt Kicks
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00:00 Introduction
00:45 Warm Up
02:45 Cardio (1 mile run replacement)
11:15 Rows (100 Pull Ups replacement)
15:44 Chest Press, Push Ups, Chest Fly (200 Push Ups Replacement)
22:15 Front Squats, Single Leg Squats, BW Squats (300 Squats Replacement)
30:44 Cardio (1 mile run replacement)
38:45 Cool Down and Motivation 
Хобби
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Thank you for honoring our fallen service members with me with this workout! Who are you honoring today or why did you do this workout?❤
I’m honoring my great nephew that recently graduated from the Marine Corps BootCamp in Perris Island. He is now at SOI in NC. I am so very proud of him and pray God watches over him as he moves forward in his journey. 🇺🇸 ❤
CW2 Joshua Scott
Honoring my uncle who passed and all others who didn’t make it home.
Honoring my nephew Joe who served in the Marines! Remembering all who didn’t come home, all who came home and weren’t respected, all who came struggling!!! Thank you!
I'm honoring my brother. He's still here with us. But I'm so proud of him and all he's done for this country. I love you, bub!!!💙❤️🇺🇸
Today I worked out for you and your brother Sydney. For everything you do for us, showing up every single day so that we can too. ❤
❤
Great job for crushing this workout!
I am very proud that I actually completed the MURPH workout. My Dad and his 4 brothers served in the Navy and the Army during WWII (they all came back alive). I also have 3 brothers that served in the Air Force (2 retired from there). So I am Honoring and Remembering those that served and those that perished. Thank you Sydney for doing this MURPH workout.
Great job!! And thank you to them!!
I'm doing this in the honor of all my friends in the military having to fight in this war right now
and to all there friends, family or neighbors who died fight in the war❤️
may we all be blessed to see a day were there'd be no more wars, and our children can play. One day, one day one day.
With honor, respect and gratitude for Special Warfare Operator Chief Petty Officer (SEAL) Matthew D. Mason. He left behind my beautiful friend and three sweet boys. May his memory be a blessing! Thank you Sydney!
Great job today! Eternal peace. ☮️
Honoring your friend's husband today and his service ❤ Praying over their sweet family and those boys
Great job today!
With honor and respect ❤
God bless his family and God bless you.
For all the men and women who protects us. For my daughter, who inspires every and pushes me❤
Way to push through!!
Respect!
Great job, mama!
Proud to honor my Dad. Thank you to all the men and women serving in all armed services. GOD bless you.
Good job!🙌🏻
God bless you! Good job 👏🏽
Blessed, grateful to be able to do this with you all. Thank you MURPH and those who serve us. Much love.
Great job
I’m honoring both of my grandfathers who served and beyond honored to do so.♥️
Honoring my uncle today. He was killed in action in Vietnam. Thank you for the workout and thank you all for your service in the military 5/27/24.
HONORING: My POP and All men and women you have given their lives for my freedom!!!
Honor, Respect and Gratitude for all our fallen soldiers!
I pushed myself to Honor them! 🇺🇸
Proud and honoured to be doing the Murph workout in memory of my dad who was in the Merchant Marines. When I was struggling, I would look over to his picture for encouragement to make it through. God Bless all those who have served and are serving today.
My husband is a Marine vet and so I'm extremely aware of the somber nature this day carries for so many. It was my honor and privilege to do this workout today! Way to go team
Honoring my father-in-law, husband, brother, and their brothers in arms.
Grateful for all who served our country and made the ultimate sacrifice. Good job everyone! I showed up today because I could and my body needs movement to thrive.
I’m honoring my great nephew that recently graduated from the Marine Corps BootCamp in Perris Island. He is now at SOI in NC. I am so very proud of him and pray God watches over him as he moves forward in his journey. 🇺🇸 ❤
Love it!!! Way to go!!
Let's dedicate this hero workout to each of us loved ones who passed away. We miss you. We won't forget you.
This workout is dedicated to my family members who have passed away and service members who sacrificed their lives for their/our country. Thank you, Sydney, for that reminder during the last 4 minutes of cardio. That motivated me to finish STRONG!
Honored to have been able to do this at home MURPH workout. Honoring all those who have given the ultimate sacrifice. Thank you for all allowing me to do this with you ❤
Thank you to all who have served, are serving and will serve our beautiful country. Remembered those who have fallen in service to us while working out today and feeling grateful I live in a place where people care enough to make that sacrifice. ❤
Thank you so much to all who have served! And way to go to everyone who completes this home Murph!❤
Proud and Honored to be doing this MURPH home workout with you all today ❤
Well done!
❤❤🫂
Well done!
Great job 😊 Emjoy your day.
To you as well❤
For all the service men and women who died for Our Country. ❤
Where u from
Happy Memorial Day! Today we honor all the armed forces members who died for our freedom! I am thankful for those who died for me and those that continue to serve and protect us here and abroad! This was killer! Thank you!
Blessed and grateful to have the opportunity to do this workout with you all. God bless you all let’s keep it up. Once again thank you Sydney 🙌🏽
I'm honoring my father, because he taught me that hard work and discipline are the key to success. I love you dad wherever you are..❤
Great job today!🎉
Proud and honored to participate in the Murph workout in memory for all of those who lost their lives to protect or country. And to honor all of those in the military/veterans that have served our country!
Way to push through this challenging workout today! 🎉
Grateful to honor those who served and are no longer with us and for my mental and physical well-being. 🙏🇺🇲
Today I worked for all the people working so hard to prevent the floodings in southern Germany from causing bigger damage and saving people’s lives!
What a special workout. Honouring all the men and women who have fallen for us. I. Honouring my best friend. ( not in the services) but a beautiful kind and compassionate human. She died suddenly in march and has left a massive hole in my life and her childrens lives. She was only 49 and despite an incredibly tough life she never gave up. Her children are an absolute credit to her. I miss her so deeply.
Hello lovely people we can do it
We are strong . We are worthy. Happy Monday everyone
Happy Monday! Proud of you!
Today I showed up for this memorable occasion to do this amazing workout.....Thank you so much Sydney.... Love n crushed it!!!👍👍❤❤🙏🙏
I honor all people -army, navy ,air force, garda, lifeboat volunteers etc who have died in the service of others in my home Ireland and in any country . Thank you.
For all the soldiers out there fighting for our freedom today I do thins for you! For my husband who was a USMarine. I do this. For myself who is working on a better me at 51 (almost) I do this!!!
YES!!! Great job girl💪
Never give up, don't quit! I'm 57 years old and I have MS. Sydney, I show up every day to do your workouts, I try to eat healthy and I attribute both of these my reason for being healthy as of today!!! my mottos are "Dont let your excuses become valid" and " Don';t stop because it burns, work harder because you can". I hope this can help someone else to keep pushing.
Way to go!!! I'm 40 and I do this to be able to move well as I age. I hope I'll be able to do her workouts when I'm 57. ❤
Thank you for reminding me that although some of us may have health issue we keep moving forward and do the best we can each day even on the days when mentally its hard.
that was me today and I crushed it. I did not give up despite doctors telling me I can't do it. I know I can and I did.
thank you for helping me realize this.
Super proud of you. Keep showing up. You got this !!!!! 42:01
Honor and respect to those who fight for us and have lost their lives. I didn’t quit and I pushed through knowing that I wanted to honor myself.
Way to push through the challenge today! 💪
Good job today!! Proud of you!
Loving this format! Lets go everybody!!!
Honoring myself as well as all our service people who are making sure we are here to do this MURPH workout. Extremely challenging workout. Loved it. Never give up remains my motto each and every day.❤
Proud to have crushed this Murph workout! Well done everybody for honoring fallen services members all around the world❣
Today I am honoring my Poppop, who served in the Marines. ❤️ He worked hard his entire life. Rest in peace, Poppop.
I loved loved loved that Murph workout. It's been a long time since I teared up during a set! So grateful and honored to participate with my team in such a meaningful way ❤ Would love to see more CrossFit style workouts incorporated into the program in general 💪🏼 Feel so sweaty, strong, and proud afterward!
Here to honor my brother! Killed in Afghanistan in January 2008, remembering him inspires me to live my life to the fullest and always push myself. Thank you for this, Sydney, and God bless!
Wooweee! What a workout! I would like take this opportunity to honor my dad who served in the US Air Force for 30 years (I get my discipline & drive from him 😊) and to all the men & women who is serving or have served our beautiful country. It’s a privilege and a honor to do something in honor of each of u today. To the Sydney squad members who have commented before me and those who will comment after me great job! I would like to leave each of u with this- WARRIORS DON’T QUIT THEY GET BETTER! We are warriors on a path to better ourselves! 🏋🏾♀️🏋🏾♀️🏋🏾♀️💪🏽💪🏽💪🏽🙌🏽👏🏽
Thank you to all of those men and women who sacrificed their all for this amazing country! We love and honor you!
And thank you Sydney for this amazing workout!!! This is what I’ve been longing for with the STF program!
Thank you to all who have served. I know many veterans but none who has given everything in the line of duty. Still, I salute you all and thank you Sydney for bringing us another amazing at home Murph.
Honoring all the women and men who fought to their last breath in our armed forces. Praying for the families that grieve for them. ❤️
Proud and honored to complete this workout in honor of all the fallen soldiers. I’m forever grateful for our freedom because of their sacrifice ❤🙏 🇺🇸🇺🇸❤️
Today I honor all our fallen heroes. Proud to have done and finished this workout with you all.
Honoring all our men and women in the armed services. Thank you for your sacrifice!
Proud and honored to join you all today!
We do this today in honor of all the men and women who have sacrificed so much for us and especially those who have given everything. We honor and remember you today.
I had 3 kids under the age of 10 joining me, plus a cattle dog chasing our moving heels, but we finished it! 😂
Doing this to honor our fallen and support those continuing to serve and protect us especially my son. Proud mom of a United States Marine 🦅🌎⚓️
Today my Combat Disabled Marine (Purple Heart Recipiant), did the work out with me. What an amazing way to honor his brothers that fell next to him in Iraq. Thank you for this. I have been committed to your workouts for a year now. You have helped save my mind and body. Today you gave him the experience, and he is hooked. God Bless America.
I am honoring my Father who was a WW ll veteran and he lays in Washington DC in Arlington Veteran Cemetery! He was brave and fought for our freedom & democracy!
Sending my honor and respect to all service members who lost their lives. I finished this at-home Murph session on Monday, 5-27-2024!
Great job!🎉
I showed up to honor myself for keeping in shape consistently. Well done to the teammates that did the workout before me. keep up the great work Sydney.
I am here doing this workout in honor of my late father. He was a marine that served in Vietnam. I lost him in July 2022, and miss him like he'll. Semper Fi, dad! Love and miss him!
I dedicate this workout to my two brothers who served two tours overseas. I want to express my gratitude to the soldier who taught before, now, and in the future to protect our country and families. Grateful for our freedom. Thank you!
I'm honoring my late mum, a brave and courageous woman who I miss every day..❤️🤗.
Thanks Sydney...great workout...👌💪
Honoring all the service men & women who fought for our freedom! Including my dad who was in the Air Force & nephew who was in the Marines. God Bless the U.S.A. ❤🇺🇸
Thankful for all those who have served and paid the ultimate price so that we can enjoy the freedoms we have. Great job everyone!
So proud of everyone who crushed this workout today and forever thankful for all of those who have served. Happy Memorial Day
You crushed it.
Proud and honored to have done this workout. I care for veterans and have lost veterans throughout my career. I did this workout for all of them ❤
I did this workout in honor of my son's best friend Gavin who just passed away from cancer at the young age of 19. Thank you Sydney!
With honor and respect for all who sacrificed for our freedom and in memory of my Dad who was an army veteran
I have never done a Murph workout before I am honored to have completed this with everyone who showed up today. Showing respect and honor to the men and women who keep us safe 🖤
My favorite Murph workout so far! Thanks to those who gave the ultimate sacrifice so I can live in freedom.
I did this workout in honour of Aaron Bushnell who tragically lit himself on fire as an act of protest against Isreal's genocide of Palestinians. May He rest in peace.
I dug deep today for the last round of cardio, so deep I put my hands up in victory once the workout finished and burst into tears for the first time ever after a workout. Thank you Sydney, for not only being a world class fitness trainer but also a big sister. Your daily doses of wisdom are what I look forward to the most. ❤
Thank you for sharing this! I also did this workout in honor of Aaron Bushnell, and I went so hard!!! Rip Aaron for not only working for the freedom of Americans, but working towards the freedom of everyone ❤ because we're in this together!!
Thank you for the sharing that Emily ❤
Love and gratitude to everyone who has served, and to my nephew in the Army following his own path to greatness ❤ Honor, respect and gratitude! This was a challenge but we did it!!!
Proud to be doing this workout today with all of you! Remembering and honoring those who have fallen for us. 🙏🏻🇺🇸
You’re the best! In honor of all past, present and future soldiers that serve to protect all that is good and that we cherish and value, my deceased grandfather, uncle, and father served in the Army, my aunt served in the Navy and my son is currently serving in the Navy, so for all of us, I salute with this Hero ‘s workout. Thank you for the inspiration and variety to keep our workouts engaging and endearing 👑💪❤️🔥🌹🦋
Respect and honour for Memorial Day. The pace of those heal lifted squats put me in Marine zone.
Today I honor everyone that has fought for our county. As well as my son Jamar.
Great workout everyone 🎉🎉🎉🎉
thank you for your service Jamar❤🤍💙
yes....great workout!! good job girl 💪
Here today to show respect, honor my dad - an Army vet, and demonstrate to my kiddos that self care is critical to showing up for others. Thank you, Sydney, for this workout today!
Thank you Sydney for this workout. My 23 year old son is an officer in training in the Canadian Armed Forces.
I miss him so much as he is on the other side of the country.
I was able to dedicate my workout to him today. And it was tough!! But I’m so glad you honoured those who have given the ultimate sacrifice to serve their country.
Way to go everyone!🎉
Blessed to have pushed thru this workout while contemplating those who sacrificed all and praying for their families. ❤❤
I did this workout in honor of my sweet brother SPC Colby JR Mosby Lovejoy, Army ranger 2nd battalion. Served 2 tours in Iraq in 2005. Rest in peace to my brother..gone but never forgotten. Made it home from war, but lost the battle within to mental illness and ptsd in the years after. 🏅💙
I'm honoring my daughter for doing this workout for me and pushing through it.
I honor all who have served with this workout. Thank you for pushing us to be our best every day.
A tremendous thank you to all who sacrificed for our freedom.
Sending thanks to our service women and men. And, thanks to you, Sydney! Your words get me through when it feels like I can't.
I was going to go to the local Y to do the Murph, but they had no power. Also, I was going to do the half Murph, but since the Y was not open, I did your Murph, and, in actuality, I completed the full Murph with you! I do this workout in honor of my first husband who was a helicopter pilot in Vietnam. Sadly, he died of cancer in 1976. Here’s to you, Doc.
I am
Honoring my brother today! I also lost him about 5 years ago now and I will
Forever be grateful for the days and blessing I am
Given. I also do this for my daughters to show them that hard work and perseverance is always the best way!! Thank you Sydney for all you do!!
I did it for my daughter. I want her to have a healthy, positive, energetic mother, a source of inspiration for a healthy type of life.
Thank you to all who served and sacrificed for our country ❤
In memory of all who have given their lives for us! I continue to keep keeping on for my two beautiful babies who deserve a healthy parent to look after them!
Honor. Respect. Gratitude. 🇺🇸 Never take for granted the opportunity to be standing here participating in these workouts. ❤
For all those who are serving, have served and those who are resting I am grateful for your sacrifice ❤ I dedicate this to you all, much love ❤️.
So proud of myself and all the team for honoring todays workout
Happy Monday everyone ☀️💪🥳
Thank you veterans for your sacrifices and thank you Sydney for pushing alongside us as we morphed it out!,,
Couple days late but thankful for all our service members! Never give up!
We honor those who lost their lives for our freedom! Thank you!
Thank you for encouraging us to remember and to honor.
What an incredible at home MURPH workout! May the souls of EVERY fallen service member rest in perfect peace. God bless the United States of America! 🇺🇸🇺🇸🇺🇸
Today I worked out to honor my sister who I miss every day. I realised a few days after that I'd done day 16 from 2023! Finally caught up with this one today and it was a brilliant workout. Thank you Sydney, as always ❤
Honoring all those who served; and those who paid the ultimate price for our freedom.🇺🇸 Thank you Sydney!❤️🤍💙
My dad was career army. He served in various capacities for 55 years. He was my everything. He passed 9 months ago three months shy of 101. He worked out twice weekly with a virtual trainer including standing squats to releve. He will always be my hero.
Today I'm honoring my grandparents and my husbands' grandparents. Each of them loved this country and the cause of freedom. Both of my husband's grandfathers were US soldiers in WW2. One of them was a prisoner of war and was liberated by General Patton.
In honor of my old self, who couldn't get through cardio workouts without doubting herself and now here I am, smiling because I do cardio and I love it! (most days, haha)
same!! lol! way to go💪🎉
@@tiffanyleo869 yess letsgooo!!!
Honoring the men and women who fight for our freedom. Freedom isn’t free god bless America! ❤
Be an American worth dying for. God bless all those who have fallen and their families