Amazing how much your body slows down as you reach your late 30's/early 40's.
Murph is a Hero Workout that was named after Michael Murphy. He was one of the four soldiers in the now renowned book "Lone Survivor." He was the soldier who ran towards fire and sacrficied himself to radio in for help. His family approached Crossfit to develop the tradition to do a workout he would do frequently to stay in shape. Now every gym across the world performs Murph on Memorial Day. You can read more here,
https://themurphchallenge.com/pages/lt-michael-p-murphy.
Workout:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile rune
Wear a 20 lbs vest