Friday, July 3rd

In honor of the tenth anniversary of Operation Red Wing, we are doing a special workout today.  Both the TFW and Apex workout will consist of variations of the workout originally called “Body Armor”.  It was one of Michael Murphy’s favorite workouts and was later named after him.

Murphy was part of a dedicated team fighting the Taliban, a fundamentalist regime that a U.S.-led coalition knocked from power in Afghanistan in 2001, but has continued to conduct guerilla operations, particularly along the Pakistan border. Murphy worked to help ensure al-Qaeda terrorists could not train in, nor launch strikes from Afghanistan since their lethal attack on the World Trade Center in New York City on September 11, 2001.Michael Murphy was a National Honor Society student and varsity football athlete in high school. After graduating from Pennsylvania State University with a degree in Political Science, Murphy turned down offers to two law schools to join the Navy and become a SEAL. He served on missions in Jordan, Iraq (twice), Qatar, and Djibouti in East Africa.

LT Murphy deployed to Afghanistan in April 2005. He was the leader of a four-man SEAL squad that secretly infiltrated into the 9,000 foot Hindu-Kush mountains along the Pakistan border on June 27th. The team was conducting a sensitive mission to capture or kill high-value Taliban target Ahmad Shah, known as Ismail, when ambushed by overwhelming Taliban forces. A fierce firefight ensued.

For about 45 minutes, the men fought on, as ammunition ran low. Three SEALs were wounded by gunfire or rocket- propelled grenades. One screamed, “I’m hit!” Murphy yelled back, “We’re all hit! Keep moving!”

LT Murphy climbed to higher ground and into the open to make an electronic call for help. Despite his severe wounds, he completed the call and continued fighting, exhorting his men to escape while he held off their attackers.

A Quick Reaction Force immediately mobilized in a daring daytime mission to reinforce the SEAL squad. Eight Navy SEALs and eight Army Night Stalker commandos perished when their MH-47 helicopter was hit by a rocket-propelled grenade and crashed.

The four-man SEAL squad courageously fought on alone. Michael Murphy, Matthew Axelson and Danny Dietz were killed in the fierce firefight as they provided protective fire that allowed a fourth squad member (Petty Officer Marcus Luttrell) to escape. Wounded in both legs, Luttrell walked several miles and was hidden and protected by an Afghani shepherd until U.S. commandos rescued him July 3, 2005.

Murphy’s remains were found during a combat search and rescue operation on July 4, 2005. He is being considered for the Congressional Medal of Honor for his heroic actions. His teammates who fought alongside him — Axelson, Dietz, and Luttrell – were awarded the Navy Cross, the service’s 2nd highest award, for valor. The eight SEALs who died in their heroic attempt to rescue them, were all awarded the Bronze Star.

Rear Admiral Joseph Maguire, Commander of Naval Special Warfare Command, told Murphy’s father, “Don’t think these men went down easily…Taliban bodies were strewn all over, 30-40 were killed, with a total of 80 casualties from the four- man team.”

Michael Murphy is remembered with the greatest respect and gratitude by his fellow SEALs, the Navy, and our nation.



Original version:

Run 1 mile

100 Pullups

200 Pushups

300 Squats

Run 1 mile

For time.

Option 1: The workout can be done as prescribed and by performing all 100 pull-ups, then all 200 pushups, and then all 300 squats.

Option 2: The pull-ups, pushups, and squats can be partitioned into 5-10-15 until the total numbers are completed.

Option 3:  The workout can be performed the same as option 1 but with the addition of a weight vest or ruck 20-35#.

Option 4: The workout can be performed the same as option 2 but with the addition of a weight vest or ruck 20-35#.

Option 5:  The workout can be performed as a team where each member runs together and stays together for 800 meters then working as a team but with only one team member working at a time alternate performing 5 pull-ups, 10 pushups, 15 squats until a total for the team is 100 pull-ups, 200 pushups, 300 squats.  The team then completes the last 800 meter run together.  For option 5, you can choose as many team members as you like. Work together as a team and stay together on the run.

Thursday, July 2nd




ROUND 1: 3 sets

 1x 80 Sprint
10x MB Slam
ROUND 2: 3 sets

 1x 80 Sprint
10x Push-Up
ROUND 3: 3 sets

 1x 80 Sprint


Wednesday, July 1st

A1)  Bench Press 5 x 6 @ 75%

A2) SA KB Row 5 x 10


C1) Alternating Arm KB or DB Floor Press 3 x 10

C2) Band Tricep Pressdowns 3 x 20

c3) Dips or Pushups 3 x Max

C4) Ring Rows 3 x max

C5) Barbell Curl 3 x 8

C6) Pullups 3 x max


Tuesday, June 30th



Wall Ball

Jump Rope

KB Swing


Russian Twist

3 Rounds

Perform each exercise for 1 minute with 10 second rest between exercises.  Rest 1 minute between rounds.

Monday, June 29th


A1) Deadlift 5 x 5


B1) Split Squats 4 x 20 (each leg)

B2) SA KB or DB Press 4 x 5 (each leg)


C1) Knee Grab Situps 3 x 25

C2) Plank 3 x 1:00

Saturday, June 26th



Rd 1:

40 yard relay

8 sets


Rd 2:

Max Broad Jump x 1

20 (2 count) Mountain Climbers

As far as possible in 6:00


Rd 3:

20 Kb Swings

7 Pushups

EMOM for 5 minutes

Friday, June 25th


“Prowler Sprints”

Prowler Shuttle (5 yards, 10 yards, 15 yards)

Record time and repeat for 4 intervals

Rest should be approximately 3:1

Thursday, June 24th




Pushup 1,2,3,4,6,7,,8,9,10…

Situp  2,4,6,8,10,12,14,16.18, 20…

Squat  3,6,9,12,15,18,21,24,27,30…

AHAP in 20 minutes

Wednesday, June 24th

A1)  Bench Press 5 x 8 @ 72.5% max

A2) Dead Hang Pullups 5 x 55% max reps


B1) KB Or DB Single Clean and Press 5 x 5 (each arm)


C1) DB Curl 3 x 10

C2) DB Tricep Extension 3 x 20

Tuesday, June 23rd



Rd 1: 3 sets

Sprint 80 yards

5 Pushups

10 Squats


Rd 2: 3 sets

Sprint 80 yards

5  Plyo Pushups

10 Jump Squats


Rd 3: 3 sets

Sprint 80 yards

5 Pushups

10 Squats