5.30 Bubba’s Workout or Murph

We had the 2nd Annual Bubba Memorial Workout in remembrance of Amy Reynolds’ brother, one of our coaches, Chris Rush who was a Combat Controller.  We lost Chris to suicide on April 21, 2020 and we are committed to keeping his memory alive by honoring him on what would have been his 43rd birthday. To his family he was affectionately known as “Bubba”, and to his teammates he was comically known as “AZ”.   Eric Hohman is one of those teammates and he has founded First There Foundation, a 501(c)(3) Non-profit organization whose mission is to ensure all Combat Controllers have a teammate to reach out to when life becomes difficult. Their goals are to eradicate suicide among teammates and restore self-confidence, purpose and self esteem. They connect Combat Controllers to Mental Health, Financial, Career and Substance Abuse Providers. 
 

We celebrated Chris with a partner workout that had significance to his tours, his birthday and birth year. On Memorial Day celebrate and honor our troops and Chris. You can do Bubba’s Workout here or Murph below:

Bubba’s Workout– 22 min AMRAP (As Many Rounds As Possible)

1. 5 “AZ” Makers (ManMakers- 2 DB’s 15-30#’s, Pushup, Plank row each side, pop feet up, Clean, Push Press)
2. 22 Situps
3. 79 AirSquats
4. 43 Calorie Machine
5. 4 Pullups
6. 21 Burpee Box Jumps
7. 20 Wall Balls
8. 43 Cal Machine

(I did this with my wife. She did the 5 “AZ”Makers, I did all the situps, we split up the Air Squats and Machine. She did the 4 pull-ups, we split up the Burpee Box Jumps, I did all the Wall Balls and then split up the 43 cal machine. The fastest team did 2 rounds and 156 calories/reps into the 3 round. Laura, my wife and I did 2 rounds and 129 reps/cals. We used the ski erg)

Murph

This is a memorial/honor workout for Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. I do not suggest doing a “full” Murph unless you are used to the volume of work required. I have some variations below. Here is the full Murph:

1. 1 Mile Run
2. 100 Pullups
3. 200 Pushups
4. 300 Air Squats
5. 1 mile run

(Some people do this with a weight vest.)

Variations:

Variation #1– Partners share the reps and distance

Variation #2– 4 rounds

1. 400 meter Run
2. 25 Pullups
3. 50 Pushups
4. 75 Air Squats
5. 400 meter Run

Variation #3– 10 rounds

1. 200 meter run or 500 meter bike
2. 10 Pullup
3. 20 Pushups
4. 30 Squats