Michael Murphy. Have you heard of him? He was a Navy Seal killed in Afghanistan at the age of 29 and was awarded the Medal of Honor.

Seals are tough, trained, and fit. He used to do a workout that he called ‘Body Armor’ and it’s now referred to as the ‘Murph’ by Cross Fitters.

It kicks your ass.

I love doing this workout each year because it elevates my appreciation for my freedom and health.

I don’t care that I’m in pain for days after this workout. I revel in the fact that I am alive, free and get to do it.

Doing this workout gives me plenty of time to think about all the soldiers who have lost their lives and also about all of the women and men who are active duty now –– risking their lives and living in abhorrent conditions.

So here it is and I challenge you to do it today, tomorrow, or split it up throughout this weekend: 

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

If you are completely out of shape cut it in half or even less. This blog

gives some tips on how to break it down.

Remember -- everything's hard until it gets easy. How's it get easy?

1. Small, consistent actions
3. Doing it when you don’t feel like it
4. Staying out of your head
 

You got this!

Need a productivity hack? Grab this one — it’s what I use and yep, it’ll help you stick with exercise and other healthy habits (and anything else that drains your energy). Here it is.