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05-28-14 “Murph”

I have some very basic directions for you to follow in order to view the attached “Murph” video. Follow them exactly as they are written for the best viewing experience.

1. Press Play and turn up the volume as loud as it goes.

2. Stand Up proudly and place your hands tightly by your sides.

3. Place your heals together with your toes pointed out at 45 degrees.

4. Don’t move until it’s over.

“Murph” from Anthony DiSarro on Vimeo.

Please feel free to share this video with as many people as you want. Be proud of what you accomplished and the reasons for which you did it. 



T-Dome #5

21 – 15 -9 -15 -21


Over head Walking Lunges

Rx’d Men- 2p KB and 45# plate          Rx’d Women- 1.5p KB and 25# plate

Scaled Men-1.5p KB and 35# plate        Scaled Women- 1p KB and 15# plate

Masters will complete 21-15-9-6-3 reps

Teams follow individual loading and progress through by having each member of the team complete 21 swings, then 21 OH lunges, then 15 swings etc…There is no sharing of reps within your set. The rotational order of the team may change as needed.



1 Response

  1. Chris K

    So proud to have been a part of this. Watching Will, Mark, Dave, Mark and Jeff battle was truly inspiring. Thank you again for your service and sacrifices.

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