Thursday 07.23.15

“Lieutenant Murphy” 

For time:
1 mile Run
100 Push-ups
200 Butterfly sit-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a mile run.

Compare to 02.05.15

Post time to comments.


  1. Short on time so I did a Hero workout I found on Pinterest in honor of Victoria Soto killed at Sandy Hook Elementary. She was killed on 12/12/14. She was 27 years old. A teacher for 5 years in room 10. (As a teacher myself, this hits home)

    5 RFT
    10 thrusters (40#)
    14 Box Jump (step ups)
    12 high pull (40#)
    12 burpee
    27 KB swing (20#)


  2. 38:52
    Broke exercises into 4 rounds, didn't want to do last mile but pushed through. That was sweaty!

  3. 35:42
    Broke exercises into 4 rounds. My arms and abs are dead! Also didn't want to do last mile. Pushed kids in jogging stroller both miles.
    Good workout!

  4. 54:47. 1 mile then 4 sets of each then 1 mile. Halfway through I didn't know if I would make it. Pushed through!

  5. 39:10
    Treadmill at 7.3
    10 rounds (10/20/30)
    GPU to floor, butt to ground on squats
    Treadmill at 6.9

    Vs 38:50 with squats to parallel

    Abs are still sore from Monday!!

  6. 43:35, GPU
    I've been doing these workouts since 2013 and have never completed this all the way through….that changed today! My time may not be pretty but I pushed through and finished!

  7. 47:33, as rxd, stopped to breathe a lot during squats and did sit ups in sets of 25. It's also about 94 degrees out and humid as he'll. Yeck.

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