WarriorZfit 17.1 (Murph Lite)  is now out….. this will be completed on Wednesday 27th September , anyone unable to make the training session can submit their results to Coach K by email.  Results will be posted for all participants.

The Warrior with the highest overall score from WarriorZfit 17.1-17.4 will win two tickets to the Washington Redskins Season Game!

MURPH (lite) – 27th September 2018

The MURPH is an exercise developed in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005 whilst serving with the Navy Seals.


The MURPH (Lite) challenge is to be conducted in a single activity, without pause (it has an average duration of 48 minutes); there is no special equipment required, if the participant does not have access to a suitable area to do a pull-up they can exchange that exercise for a burpee.

The full competition exercise begins with a 1 mile run, followed by 100 pull-ups (or exchange 100 burpees), 200 push-ups, 300 Air Squats and finished by a second 1 mile run.  For this event players are not required to wear 20lb body armor (which is traditional in the event).  The ranking of participants will be conducted using the overall time of the player to complete the activity.  For the Warriors Challenge we will be undertaking a simplified exercise; shown below:

400m Run – Wearing shorts, t-shirt and running shoes

100 Push ups

200 Sit ups

25 Pull ups

30 Burpees

400m Run

The Warrior who completes all exercises in the fastest time wins and is awarded 100 points, each player thereafter is awarded 10 points less.