murph training plan 2021

HHy/mD3/AHvXPLFnfWWg2lpfRxxXFupj9OF3kQIrER0aQlvsUrU9cyoAgbui1EoymTHkUXpn/HNt Let the progress be easy and trust the process. 0.000000 Open Type 6laSvqnmuJtTc29lp7RJSrQyRs/Bl51UqZW3PD4TRRiqlbalLNfR6Otz51LSem6ai8KCMv6UcjR8 Murph is one of the rare CrossFit WODs where you can choose the rep scheme that works best for your fitness type. Ive given this plan to a number of people and its not uncommon to report 30-40% increases in the number of reps an individual can do over 6-8 weeks. 25.000000 If youre not accustomed to doing multiple sets of pull ups, push ups, and squats, then youre going to have a tough time with this challenge. 4jfZqqoz83ra0kEE90lpMltcPIkN5PfW6tIFtDHRrIN9lwG+NTuAF6k4qwjRb/yZdasLfVbrSLfR geNeVsYZ5H+00YgY9Aq7kYFZbiqG0z/jm2n/ABhj/wCIjFUTiqhfmljcHlItInPKEVlHwndBvVvD UC9LsxUIwLsW9M0O0QFKV3VWX10H+sXB1LznBGTKohjhJIaOJqmOiMSP3TFabVI7lcVRa31lHqET If you underestimate the amount of difficulty that youll be in at that particular moment, your brain is going to shut you down and start preserving energy because its afraid that you mismanaged your energy, he says. 15.000000 "He's also a fan of unweighted Murph, half-Murph,and quarter-Murph, especially if the alternative is a suffer-fest you'll regret later. JZ3ToiqI4QpSZojxCchXkKEDxqq9CtdI87rdxSXPmCGS1WQtJbJZIrOnrF+PqFzT91+7+zXvWuBU CMYK The others are for two new scholarships at Rocky Point High School on Long Island. PiEQJfSa5D0i+ndujGtvIl15r1yyuxYwadbGyvYryKWOKCVbTgt7DbrC05pdRyyOkaScgyqDvWjQ rF9d8s3MTAqy/A5aZatxkWhCjl2HWiqYW3mLz3cMk/6SvPTgLQXNuvl+VOUsM0dWDPKaq0c/EsDw saZlB0RFFR0z/jm2n/GGP/iIxQicVQ2p/wDHNu/+MMn/ABE4qicVdirsVdirx38wYb0anYTQRX9F PTlYxiRgleSqw3R2P0eNMthMAbun7S0ObJlJgPSQGJ6R5p0GD8vZrCa4ZdTjtr+zjs/TYmT69NbS Dessert tackled a Murph every day, come rain or shine, until his challenge ended on February 20, 2021. PROCESS If you struggle with pull ups or pushups, I would recommend spending more time in the first phase (perhaps 8 weeks . And also to educate and inform others about the Military. aw6LcLcG1a5rGeN2936Z+HZCZPTPGh4fDXFUV5c/LpdF1FL6TX9X1NomYxQXlyWhVWElV4KFDCsp 70.000000 uH/kYv8AXFXfpPTf+WuH/kYv9cVYV5h8i+TPNlhCdWuYxMba2iWQC0keP0Flpx+sRzcam5Jb/VX3 100x Pull-ups (kipping) 200x Push-ups. PROCESS ROKonFVKS8tIyRJPGhGx5Mo3G/c++KrhPATQSLXlxpyH2ulPniq4qpYMQCy/ZPcV8MVYNrnnzVPL One exercise before a normal training session, one after, and another during the day. CMYK Green SR/VZZ5JGaUjgUcSrxANa1yJIpzMOmyR1BkfouR594HT4Kl3550hNF0DSbZA7iHTv0rfFnpH9SuJ PROCESS f5YaJDYhbb8vNRnt6SRxwtq3E8I3hVapK6kBliFK/EByoKnFUZP+Wmg32oi0/wAD6o1ojS2SamdV Inches 0 0.000000 RiqJxVDan/xzbv8A4wyf8ROKqzQQMWLRqS/2yQDXam/jirS21utOMSClaUUd9ziq8IihQqgBRRQB CN7C2aVZXWaJmpC4jkZUDcmVWYVZRTfGurD87j4xC/UfLvWQeSvMU7aOsduCde5nTKugEnpmjVqf Murphy's budget would spend more on seniors, families, schools | NJ 40.000000 C=50 M=100 Y=0 K=0 CMYK 60.000000 5 Steps to Completing the Murph Workout | Muscle & Strength 0.000000 /mHLd28Nte6NrP1yCAG8vJdP+rxPMkYLcF9ST7bhgoUsB3PEqzBWWB/UvrV+JXnbytxYUYVaI0I7 How the Murph Workout Became a Legendary Memorial Day Crossfit Challenge Fitness How Murph Became the Most Legendary Fitness Challenge Ever It all begins with the story of Navy SEAL. 100.000000 PROCESS -1 50.000000 C=100 M=95 Y=5 K=0 Cta8a7nkGChZpqeZpNYstB1O91K206a4u4pNTm1PSmlKGIKE9FbejqZEZR+0GDVA2xSzDyT5d0q2 0.000000 Columbus, Ohio, United States. Murph is brutal on the body, but its just as tough on the brain. D5v8iaxf67d6zp+nW1zcs8QhEuqahaLJGkKq3qRQcouXNabCjLs3XCqQWv5V+aEt7pZNKsVllekX 0+PzhJSktMTU5PRldYWVpbXF1eX1RlZmdoaWprbG1ub2R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo The REAL science on DOMS, Is it OK to Miss a Workout? 0.000000 XrbWLjS7m6slklSO3i+savrUU80YkjeNytED1XkeaHjyFOVOVFUBJFoc17Z22n6zo4vbyRUMTarr Tx+E0BDdcCoEj8+eMpLaAzyFPSCi4jSJeB51U+q0h5NRfjXpXp8OKoprj855LW3ZLXRobyBIjdxO 4xW+/DVR8+bAvI+q6E1h5l1TzA1hPqk1xYPDLqUK3DUuLl1u5Y4AUeTgj82VPAZCNb27TWYp8WOO 0.000000 69.999700 0.000000 0CQPZzWX5f6pbmJpoGjfVCghECi1IZbgqJFlhrxdOVQTv3xVVbQ3tJ4S/wCX+pLLeSSLzj1RpY0d 90.000000 0.000000 Here is the one fitness challenge everyone should be doing, the Murph. Note that during this entire training plan, I still recommend running 20-40 minutes, three times per week. KPgrJU8eJNaEFVFW8vnjS4murHTdKGtcILiC/ht9LhdVlULJUPfDl6XqSxk+pQs+23VV6b5Nv/OV 0.000000 The Workout - The Murph Challenge 2019 - The Murph Challenge 2022 8ZXu7YalocKxn1H9NCOL8eaoSGWT9lunTCqeaW3n1lmvobPzDLG0i8LSXUtNkQ87sSyyRyKsv92B How to Train for Murph | Murph Training Plan | Lunch Break Fitness Should I Include Lifting in My Workout Routine? PANTONE 877 C 0.000000 10.000000 We recommend that everyone do their first Murph partitioned, and we also recommend you do your 2nd, and 3rd and 4th Murph partitioned as well. PROCESS Strength coach Paul Carter's Jacked at Home program could be just what you need. CMYK Participate in the Murph Prep challenge! 50.000000 29.998800 100.000000 CMYK 7tLMBsCT1k8ATj4UV/lTUfz/ALnN+Uv5aKSG0eEEcagyzV+I0X/dnc7DHwor/Kmo/n/c3/yqP8tg As you begin to build endurance, he advises to then start adding 10 minutes onto your workouts once a week. 0.000000 You can never predict what is going to come out of my mouth. HFUXirsVdiqG1D+4T/jNB/yeTFWJy/mnYRPchtA14x2s5t5JxpsvA0Ep9VCd3jPo0BUE/Eu2+yqp JPEG KzAoQoAO9ThVJNJ8+eb7TVbe41a/1HUtHhDre29v5emt51d0R4vVPKQ9G/3Wg7/QqzjSvzH0vUp1 CMYK CMYK 50.000000 It is also one of the main methods of annually funding the Foundation. 85.000000 Keep going up the pyramid until you fail, then go in reverse order after failing at two exercises. CMYK If youre already comfortable doing lots of pull ups / pushups, take only a few weeks to re-adapt to doing lots of calisthenics. /c7/AJVB+XH/AFZY/wDkZP8A814+FFf5U1H8/wC53/KoPy4/6ssf/Iyf/mvHwor/ACpqP5/3O/5V The chief of Irans nuclear program, Mohammad Eslami, acknowledged the findings of the IAEA report. CMYK This is part of the value of a difficult WOD. Try This Fun Pull-Up and Deadlift Workout to Prepare for the ACFT. 0.000000 9GwP2GX9qldq4q8nTXNOnRdVvYfL6Rzwy+jNJrGpc2jgk4FmaGFlahX4gGr8Q/1cKqeiy+T/ANJS 100.000000 hp740Uy1mMcW/wBHNdpvkbzLqWmpqVnbCSycSESmRF/unSNqgkH7Uq0/sxpGTW44S4Sd/wAfqVLT 3 Reasons to do the 1/4 Murph Workout Regularly! 100.000000 50.000000 3tQLubStX1MyrJcTrL8KARCjXUy0O3ENQkjFWUxD8hLW9a4g1ea0ngDXssEd7qMIVZZFkLvCrqKO A6SR3UkEgHwjj8RJ4jYBVDqp95V8kavpQmj0XzHotlcX3qi7fTNMgR3kCqYjx9aQMYSXNDtRvauK NTvJbRzHIf3MkcpSTZduTcVod/iw8Y382Gp0GWfh0PohG/fsxrWvNHly6/L20sI5A+rrb2loYfSY Lt Murphy was killed in action in Afghanistan in 2007, Well, The Murph Challenge Training Plan is a plan over a period before the Actual day to help you prepare for Challenge Day. 70.000000 255 PROCESS Following the heavy-light-medium sequence means that today's workout needs to be the easiest as it follows our hardest for the week. 20.000000 Your crazy friend is always asking you to . 300x Air Squats. Youre not going to build extra fitness in the last week before the event, but it is possible to wreck yourself in the last week if you decide to go nuts. McIntyre admits to making one key mistake in his world record attempt: he started way too fast and hard in the beginning of the Murph. /wDERiqJxVDan/xzbv8A4wyf8ROKonFXYq7FXYq8g8+CwfWdKhk1jTrK5lsbSOO0vNTvbWR3klZV C=40 M=65 Y=90 K=35 OpenSans-Italic.ttf By Deepika March 15, 2021 1 view. 4YsyX4A";G8LU/4 -__SI[pmN5=LDP,^T1iw 5=U0q26,U%%S(*H$RGe/ !2`!gE:'8 0.000000 PROCESS PROCESS Focus on pacing during this phase. PROCESS The gyms attract a lot of ex-military people and these are the core of people who partake in the Murph Challenge. 2llAOMNtC0aRoCSaKoNBucVRP6T03/lrh/5GL/XFUO+pad+kYG+tQ8RDKCfUWlS0fv7YqiP0npv/ Almost certainly. uuid:5D20892493BFDB11914A8590D31508C8 CMYK PROCESS Access exclusive muscle-building workouts and weight loss diets with our. Don't go to the gym and try to work out like a bodybuilder You need to be sport-specific in your training and do a lot of endurance work." 0.000000 C=40 M=70 Y=100 K=50 You may be able to find the same content in another format, or you may be able to find more information, at their web site. PROCESS 'Murph' World Record Holder Hunter McIntyre Shared How He Trains for the CrossFit Workout McIntyre breaks down his best advice on how to prepare for the infamously tough CrossFit workout. McIntyre recommends somewhere between 30 and 60 minutes as the optimal length of a workout. OGTsWA5CvxCmKsn0PyP5hl9K6vvMGtWjQTgvZ3D2EpmSOQMPUeKJkKOqigXiV+LFWbaiiJpd0qKF "When you're in training, you should be training at a level that's almost harder than what you'd be able to sustain when it comes to competition day.". The original idea was to improve cardiovascular fitness along with other areas to improve battle fitness for marines. Anyone can participate in Murph. qiMOEZmUOnIyqW5CnpnY1GKptZeb/ONz9WL+TbmBLiUxMzXlo3pLReMsnFmBSpavAsaDYMTTFUz8 Save it! 9GIVT3T9R/Ne5t/Xm0zRYBIqvCn1q7LUZeVHDW8ZU1oKEbb+FCq1b3/5wGalxpGiJD6ch5Je3LN6 11.000000 The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation. lQOjHalTiJM8/Z2S9iZbE91kyBqu5gXkXVbDTNbkub6X0oTZXkQajNV5bZ0RaKCd2YDIB2mtxSnC PROCESS document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); murph crossfit workout Relevant Archive. 0.000000 C=75 M=0 Y=75 K=0 Use the plan youve developed (for instance, if youre planning to do 20 sets of Cindy, then a quarter Murph would be a .25 mile run, followed by 5 rounds of Cindy, followed by a .25 mile run). Italic 11 Modified Murph Workouts: Murph variations for all fitness levels, Barbell Squat Press: Benefits, Muscles Worked, and Programming, Resistance Band Face Pull: Secret weapon for shoulder strength and health. PROCESS 25.000000 I highly encourage you to read the story of Murph here:Lieutenant Murphy. 7nf8qg/Lj/qyx/8AIyf/AJrx8KK/ypqP5/3O/wCVQflx/wBWWP8A5GT/APNePhRX+VNR/P8Aud/y PROCESS kP5L+WJ7pbSTyZqumWzTxyNewau7xgCdWYqiu7fEG3+EEJ0ZSKhV6N+VflK08uaLdRwaXc6R9ZnV PAspXFUvl8+ebBZ25TW7kXVzHeFbZ/L0kdwkkNuXjikV5giSco2dFJ+MfD74qmv5qx208lrDc2pu ppbgyvKvoRtx5sjUKSU49RU8cKq2oXXmmBDFL5SmNurNbCRbvzA8p9QRyykNDHK3H1IF4OdwoUUA That's a total of 730 miles, 36,500 pull-ups, 73,000 push-ups and 109,500 squats over the . CMYK Magenta V/5s6g1rAI01uPRXmllpJLJLErBIrYtV0R1HFa/apWtBuahV5roeqeaNQ1CGxsvPlldXM/oxW9tH 0.000000 0.000000 PROCESS 75.000000 If you struggle with pull ups or pushups, I would recommend spending more time in the first phase (perhaps 8 weeks), leaving 4-5 weeks for the second phase. 1 SPOT /wBgcVd9Un/5bZvuh/6p4q76pP8A8ts33Q/9U8Vd9Un/AOW2b7of+qeKpRqUnmeHWLK3so5LnTpm p6266V5o1EPPcs1ze2EvqKB6kxBMnA8FC8EHiQPGgV6JY3Qu7KC6EUkAnjWUQzLwlTmobi61PFhX So relax. 95.000000 7+w99feUB5c8rat5huJbfTFiaWFPUdZZo4fhFSSPUZa0AqadMQLbtRqYYgDK9/K0R/gbzGdFuNZW It is a franchise of more than 1400 gyms worldwide. When preparing for anyimmense physical challenge, it can be tempting to simply pit yourself against the thingyour 1RM, or a testing standardin the buildup to the big event. o8+KP3sk0zzR5dt/yxl0w3AGvmG8gijdZOAiubi3d1qopzdYuSGtPhNeuSsVTh5NNkOp4q9FxPyB In addition, the Foundation awarded 34 scholarships in 2021 which included three new scholarships. Opera-Black.otf 0.000000 GUOxpQ0J4lWyuULN25eLVcEeHhifeN9ws0DyVFoupx3g1jULt/R9D6tczl4n4qqhyh/bCoNxjGFH CMYK 100.000000 CMYK JZtaMsglDM6huMkjOQZHr8R/Z69lVT/lUmiukb/4B1KMzMiTRJrhEaiMJEGZVlowZN9l3A+KnTFV 80.000000 0.000000 C=50 M=70 Y=80 K=70 100.000000 L8SXcum6dLFCJ4B6KFYrgsAsgAYr9ulNh0VZAfyp8xSyg3U3l6VXleS7f9CoWmBjVEajSELJRpFL THE MURPH CHALLENGE View leaderboard > POST YOUR 2022 TIME! Super secret Murph training plan link. Some advanced athletes will perform The Murph Challenge with a 20 lb vest for men and a 15 lb vest for women. 70.000000 Workout, The 10 Best Exercise Bikes for Your Home Gym. 8TbMKigOKoa68vmIwyan5B1WVrxqyCPUmuVhZFMioy25ahH1ZV5lf2gOZq2Kt6V5FoHuJvIGowXF W4cKOihIAPH/AH3iq5LCSNeMd1Ki9aKsAG/yjxVLddbzJarbnSlkvjI5W45NBHwWlQRWPffITJHI 10.000000 Chris Hinshaw is a Reebok running expert and endurance coach to the CrossFit community. This is also a great day to show off your REV fitness! How to Prepare for the Murph Workout | Military.com rLZK+maAlifq/rxLLcLLbp/u+OMCNo5Cq/YNVHiMVXfmfPJB5W1qSK+bTZBDZcL1RKTGfrZ/3ykz Or, complete the three exercises as a circuit for four rounds. ghIUuHMT/CYZlHoqjSUZ+nH4mJ6qs68h+bf09ZywTRXi6hp/BL2W7s3sld35EemrVBoBvQ+HjgVP Over a couple years, Ive been able to develop a Murph training plan that seems to work well for myself and the others who have tried it: The key with Murph Challenge training is to recognize that the Murph Challenge is an endurance event disguised as a strength event. 0.000000 rsPDEeZZ5Nf420cY9J4vhVfefu2QVj+Xtja22sRv5zheC/t3jimBp9V9C5hkJEnrkcVYojCo6jIj This material may not be published, broadcast, rewritten or redistributed. ljHGlPs0Lkt9jFUYsX5rpLLym0yWP62PRFJE/wBGpU8/hbxpQb7fa32KoOP/AJXdcTW/rjRLKJJo Pbtb21nbSv6ksVtGF5sDVeTtyc8WLEb/ALRrXFlg0UcZuyT5vSvys/MDyRonlSxs9XuhHqFvcTSo MVtTufym0O6gkll8k6hDdzrdzQRHWZgr3LOhCyuj1RSq8lJ+EcaUqcVWH8ptIvSlrd/l5ex2kdLh 40.000000 Cyan 30.000000 CMYK Blue 95.000000 -1 "Murph" Memorial Day Workout 1 Trail Running/Walking If possible, wear a 20-lb. 7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7FXYq7 weighted vest. f2MciyrwmeVSjNG6lW40NQQykjFSKS1PJqCzit5PMGtyMgkEs5QBpPU5/aQW3pDjzFKJ+yMKpj5e 8UGoa5e3E0tqjF5tSOkottOsXKVraOH0b1uX2FKRnl0pWtMiMwef6HltV2fkiTGAG/8AN49xe13c PROCESS CMYK 40.000000 0 is the official way to prepare for The Murph Challenge. The Murph workout, according to Thursday, 050818 on Crossfit.com, is done as follows: Run a mile100 pull ups200 push ups300 squatsRun a mile. $lT`Tp?5V.OuGz^BM3"sh!#yl>77iN`WWJ6i{Wlk. 100 pull-ups. iULYxnkYOAaiszj4WrxBxVmf5X+adIgc6VrHmS11DzFdyr9Vt0uhdARtFzQRSfV7U/vEHOhB9vDF 8ROKonFXYq7FXYq8X/M2y0Z9W0SW5urO1ubi1sLaUT6nfWE0sAllYRhbZGjILFqEkMd6EU3Ksahs / C=50 M=0 Y=100 K=0 thqtp9VW1k1rzj9dggSOe1KAXKxyPLcRM0P7yYSCG1ZK/aYEVqTiqY2bN6dvP+lfOjfA923qwBWZ 6LGANyTLN/1Uy3wouk/lTUfz/ucPyh/LcgEaLGQdwRLN/wBVMfCiv8qaj+f9y2T8pfy0jFZNHhQb If you are working to prepare yourself to take on The Murph Challenge in honor of Operation Red Wings Memorial on June 28th, then STAY TUNED! 0 100.000000 Facing reps in the triple digits is intimidating, even for experienced CrossFitters. The workout was named after Navy SEAL Lt. Michael Murphy, who died in action, and includes a mile run, 100 pull-ups, 200 push-ups and 300 squats, and ends with another mile run. The Murph training plan runs over eight weeks, starting on April 4 and culminating on May 30, Memorial Day. 'Murph' World Record Holder Shares How He Trains, A Trainer Ranked Quad Exercises From Worst to Best, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Its going to be a distraction, and it will ultimately cause you frustration that will lead to a bad experience. Find a vest that feels like its a part of you during every movement. 1FW5HfFWXi/th0SYfKCb/mjFVNtZ09JVhdnWZ/sRmKUMep2HGp+ycbTwmrX6UQ2l2ZFaGCMioIP2 Whether you are a happy amateur or a fitness addict, this exercise and. 2020-03-03T12:43:01-08:00 Similar to the 5-5-5-1520 rounds of5 pull-ups5 squats5 pushups10 squats5 pushups. C=0 M=75 Y=100 K=0 VYy/nr8yIZ7q3kn1S4ePmsE0HliVYmZENB8Vw/23ZSCSq0DAkEiiqLPmj8yrO+mgnvL+eF5RbpJ+ wKkXmbV/OdnqGnQ6NdzQ2P6NimkiTSH1FGkXnWksc0T8iAv7sL/shy2KpFbebPzBvrsJBrk9pBIz uuid:7e11820f-0ff3-764d-8c50-bf710f8d8f3c 90.000000 Murph World Record Holder Hunter McIntyre Shares How He Trains CMYK U2ouKoqT/jpQf8YZv+JRYqt1fTxqWlXunGeW1F5BLb/WbduE0XqoU9SJt+LrWqnxxVhEP5QCO1kg Whether you are a happy amateur or a fitness addict, this exercise and Murph Training Plan can be suited to you. Black w4+vFzJ+/wDq9GS+TfyrvPL+sx6lda7LqhiJMccsbrTlHJGdzLJ19QHp2yccVG3D1faUcsOEQEfw 228 For the next two weeks, complete four work sets of each exercise with 60-90 seconds rest between them, 3-4 days per week. fbaHEOXC5HhSsy8QWPP4D9PwRnlnVPLaaqLbTvL8um3dwFSeaO2SNF+B5uErLxK/EjdRuSPHDCQv C=0 M=0 Y=0 K=30 These three numbers will be your work set numbers. xmp.iid:af8bbb16-ed67-4211-b306-5beeaa5a196e 0.000000 ySrHLIl5ZSoikqGkrzRiqkt+yCQK03pirNCqkqSASpqpPY0pUfQcVQ+mf8c20/4wx/8AERiqJxVD When you start racking up significant training hours in the gym, workout routines can seem to become repetitive and boring. dD/1TxV31Sf/AJbZvuh/6p4qx26m81NqWo2c8LpoyQTmG/DwMXIiiK1XgCOTPIOn7P05EE35ORLH AC1w/wDIxf64q79J6b/y1w/8jF/rirv0npv/AC1w/wDIxf64qh7/AFLTjAtLqE/voD/eL2mT3xVI If you have never participated in our Murph event, You should plan on it this year. OpenSans-Bold C=0 M=90 Y=85 K=0 Heres where people seem to make the biggest mistake: People see the 100 pull up requirement and train for Murph as if they are training for strength. As I talk with friends around the country about goals, the topic of training plans always comes up. CMYK 4 week murph training plan - Cdltmds.com 4quk8rSxRug/L+7lhsmb6g6axWaRFQIoLM4cct9ix6A18FWtX8q8zPaN+Xl1f20Stp0LNqqmN7NJ 4bi3FrIHt5BMDcULDilV4gL9oD7sjEk8w35seOIHDLivn5Mh+qT/APLbN90P/VPJNDvqk/8Ay2zf C=30 M=50 Y=75 K=10 0.000000 0.000000 Magenta PROCESS The Barbell Floor Press: Best no-rack bench press alternative? CwO/I(PtlLXO 5[Y+%E}7cfeH)Sd SGX%H|%hx:OTc K7}F%2~d{MgDYCl\P!qJOp"_8i5i k'^~u@ U3F$+pr`h $T.Y19%.0.`E].i52>~.-8_AuCO0Zh{8bPu9 5-10-15 80.000000 CMYK 0.000000 CMYK Michael Patrick "Murph" Murphy (7 May 1976 - 28 June 2005) 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. PROCESS 9M/45tp/xhj/AOIjFUTiqldzGC1mmAqYkZwD34gnFVP09S/3/D/yJb/qrirvT1L/AH/D/wAiW/6q 0.000000 ja6eyk3U9lrOp3KCFVjilRlkjaECr9SyuW3GxwqzjTNR/JDTNci1m18zyS3EHpQJXULq4tkb0mjT PROCESS It is a daily plan which incorporates the routines, slowly at first, to get ready for the main event.

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