Ive strategically never bought a weighted vest just so I have an excuse, its critical that you build up to Murph-level volume if you want to keep the business end. Murph is named in honor of, Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. Researchers found that the lift time was a more strongly correlated with good performance than the run time in the workout. I did 10 sets. "The higher the target, the easier the squat." It will only get easier. I noticed that when Murph workout modification is discussed, its normally focused on the calisthenics. The Murph training plan runs over eight weeks, starting on April 4 and culminating on May 30, Memorial Day. Murphy graduated from Patchogue Medford High School in 1994. amzn_assoc_ad_type = "smart"; Based on your strength baselines established above, it is recommended you opt for the following strategies: Read more: Hero WOD Murph: 6 Workout Tips from 6 Top CrossFit Games Athletes. That means head out for a short run. These are standard for this WOD in competition, but most CrossFit boxes allow people to work up to the weighted vest in training. This is actually two miles because you repeat the run at the end of the workout, when youre extremely fatigued from all the other exercises. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. Though you may not be able to do as many reps, you will build the strength and stamina needed to complete the challenge. I must not be reading his right. Built and leveled out for SIX different levels of athletes . Locals discovered his body and took it to a village where he was cared for over three days before being rescued by the SEALs. Start small, VERY SMALL if necessary. Copyright 2022 YBell Fitness, Inc. All Rights Reserved. Each sequenceis completed with a :90 clock on a cycle. This makes the workout far easier to complete for the novice. A 10:00 Mile is a comfortable pace for the majority clocking in at 2 minutes and 30 seconds per 400m. It will only get easier. So, keep reading to learn more. 4 x 2-4-6-8-10 push ups LikeShare And Follow For More Plan the week ahead with this 5 Day Workout Split (Swipe" This deliberate and heroic act deprived him of cover and made him a target for the enemy. Though there are multiple ways to do this workout, the calisthenics are generally done in as many sets as it takes. It is a daily plan which incorporates the routines, slowly at first, to get ready for the main event. UPDATE (10/3/20): I maintained the weekly Murph workouts (2x), and did an individual challenge on 9/29/20. 3 x 2-4-6-8-10 push ups C. Push elbows out so arms form a 45-degree angle to body and look down to keep neck neutral. This includes a Murph workout that is scaled even easier than the mini. On the ground and nearly out of ammunition, the four SEALs, continued to fight. Today should be an easy day focusing on your aerobic fitness. A. Originally developed by Michael Murphy of Patchogue, New York while he was in the army. Adding Order Protect to your order protects your order from loss in transit or theft. Correct. However, the few days leading up to a full workout are essential for recovery. Enter the volume accumulation cycle. If you are not familiar with Murph it's a workout that our community does every year on Memorial day to honor the lives of those that have paid the ultimate price. Remember this as you grind your way through on Memory Day: a fallen soldier was willing to selflessly sacrifice his life for ours. Then, progress to the vest and choose which path you want to train from there. In this article, I'll share more the history of The Murph workout along with a 4-week training plan to get you ready to perform The Murph Challenge, whether you're a beginner or an experienced athlete who needs a training program. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart. What is a good score for the "Murph" workout? Day 3: Full-Body Strength II. ), and ideally a weighted vest (what I use, but would consider a different brand / style next time). 3 x 2-4-6-8 push ups Yet in this workout you will complete 100 pullups so not only are you going to have to break up the reps into smaller sets, but you are also going to have to make sure you are quite skilled at that exercise, especially if you are then going to add a 20 pound weighted vest to the equation. Breaking it up into much smaller sets with short rests will take you further, much quicker.". 3 x 3-6-9-12 squats, Wednesday This site requires cookies in order to provide all of its functionality. Let's get after it! Start with hands shoulder-width apart on the edge of the box. It's a long, endurance-based workout. Another way to scale down the Murph CrossFit workout is to simply cut it in half. 2 x 3-6-9-12-15 squats. If you've never done pull-ups before, Shutterly says it's a good idea to try them for the first time under the supervision of a coach to ensure your form is correct and avoid injury. Engage core by tucking tailbone and drawing navel in toward spine. Thu Murph workout is a truly amazing full body blast (and mental challenge) that should be a staple in everyones training regimen, whether you ultimately do the Murph Challenge or not (however highly encouraged its a great cause!). 2 x 3-6-9 squats. YOU DO NOT WANT TO TAKE ON MURPH WITHOUT PREPARING. 4 x 1-2-3-4 pull ups MondaySame as last week,but increasing an additional sequence of the ladder, Wednesday Same as last week,but increasing an additional sequence of the ladder, Friday Same as last week, but increasing an additional sequence of the ladder. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle. 4 x 1-2-3 pull ups Slightly built at 5 feet 10 inches, Murphy decided to attend SEAL mentoring sessions at the U.S. Aimed at helping athletes of all fitness levels achieve their best Murph time while supporting a good cause, the training plan runs from April 4 to May 30 and 100% of profits will be given to the Lt. Michael Murphy Memorial Scholarship Foundation. If you're familiar with the squatting movement, though, you likely won't need a modification. As there is a considerable amount of endurance needed to complete bother variations. current training plan or on their own! During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help. Pace yourself it's very common to run a 9 or 12-minute mile as a first-timer. Wednesday Same as Monday, but increasean additional sequence of the ladder. If you need to do an assisted pull-up (or hang), so be it. The Murph and mini Murph workouts are performed in honor of him, as the 29-year-old Lieutenant passed away in 2005. Quick Fit {11} Morning Routines, Gluten-Free, Respect & Kindness, Soil Health, and Pesky Coffee Pods, Quick Fit {10} Gratitude, Coffee, Screen Time, Rent vs. Buy, and Recycling, Quick Fit {9} Flow State, WFPB, Meatless Meats, Investing 101, and Aging Parents, Quick Fit {8} Mindset, Vitamins, Gun Safety, and Credit Scores, Quick Fit {7} Cold Water Therapy, Sitting Can Kill, Super Cheerleaders, and Saving for College, Quick Fit {6} Healing Crystals, Barefoot Running, Kid Screen Time, and Frugality, Quick Fit {5} Self-Awareness, Water, Farmers Markets, and 401Ks, Quick Fit {4} Breathing, Organic Food, Soil Health, and Wildfires, Quick Fit {#3} Fasting, Childhood Obesity, and the Rain Forest, Quick Fit {#2} Brain Health, Sleep, and Happy Habits, Quick Fit {#1} Meditation, Kombucha, and Gut Health, The Murph Challenge A Beginners Journey. Be sure to consume some electrolytes and get a good night's sleep the few nights before The Murph. Practice this run separately on your training sessions so you can focus on improving your mile-time. The next day or workout session, do sets of TWO, then THREE, and so on. Is such a slow scaling necessary? Creatine supplements are often used to enhance athletic performance and reduce muscle damage. If you have any specific questions on the workout template or how I structured the Murph Challenge training (and what Id do different next time), please drop me a line joe@fitlyf.com or @thefitlyf Id be more than happy to discuss! Couch To Murph Training Plan If your goal is to complete the Murph as a way to motivate yourself to do some training, you may be looking for a coach to Murph training plan. Youre workout plan never gets you doing more than 50 pull-ups on any given day. Wear a vest during Murph for the first time. 200m Run Slowly lower chest down toward the box, keeping core engaged throughout the movement and ensuring body forms a straight line from head to toe. Here are some modifications to consider: If you can do all 10 push-ups at once, do so and skip the last round of push-ups. However, focus on. See how fast you can complete a 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, and then finish with another 1 mile run before calling out Time! Oh yeah, and wear a 20-lb weighted vest if you have one. I'd recommend these recovery practices throughout this 4-week training program. The repetitions can be partitioned any way you see fit. The simplicity of the workout means that it is one of the best CrossFit workouts you can do. A study of soldiers whove fought in combat highlights three factors that increase the likelihood they will develop post-traumatic stress syndrome. We've rounded up 11 must-have items for staying safe and warm during winter workouts. Key points of the plan: Starts at 6.5 hours a week (Strength 1:15, Bike 3:30 and run 1:45) Peaks at 7.45 hours a week (Strength 1:15, Bike 4:00 and run 2:30) Average of 3 strength, 3 bikes and 3 runs . The most common way to train for The Murph is to partition with 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats. After doing some research, I thought the best way to accomplish the ultimate goal would be to break up the pull-ups, push-ups, and body squats into sets of 20 (partitioning). So why do it so often? Squats. Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the the 4 men. Now, it's time for the next section of the Murph WOD: push-ups. This program is perfect for anyone who wants to: Complete each weeks workout 1 time, preferably on Sunday. Ive included my complete workout routine here. BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. Monday 8. I would still recommend The Murph without the vest if it's your first go. I didnt have a pull-up bar, so ordered a pull-up station from Amazon (also great for dips and push-up!). However, if it is fully scaled you would replace the pull-ups with banded pull-ups. Most CrossFit gyms around the world perform the Murph challenge on Memorial Day." Next Memorial Day, honor the sacrifice of our soldiers with a workout that gets your heart pumping and makes you feel alive. 37 Squats With this workout, you can do the squats, push ups, and pull ups in any order. You're going to want to stop, but the feeling that you get when you finish that last mile, knowing that you gave every ounce of effort you had left, is an unparalleled feeling.". "It still requires pulling, but a little less since you're using the power from your lower body.". The thicker the band, the more assistance you'll get. by deselecting, we are not liable for lost or stolen packages, And not just any name. By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle. Womp womp. Murphy's family started the LT Michael P. Murphy Memorial Scholarship Foundation to honor his legacy. 4 x 3-6-9-12-15 squats, Thursday He was an avid reader who felt that education was vital. for your body to prepare for the entire workout. Every year on Memorial Day, people across the globe honor fallen service members by completing the Murph challenge. When youve completed the given amount of repetitions for that sequence, rest the remainder of :90. Once I begin a workout however, the heart starts pumping, I get into a flow, and everything settles. In October of 2002, he deployed with Foxtrot Platoon to Jordan as the liaison officer for Exercise Early Victor. Here are the mental health benefits of exercise and how working out can help. As long as they are sandwiched between a 1 mile run on each end, you are good to go. Also, if your shoulders do not do well with overhead movements, attach a TRX strap or gymnastic rings to the bar and do bodyweight rows. "It is one of the most difficult workouts you will ever do most hero workouts are. In order to start the 4 week 10k training plan, here is the baseline level of fitness you should have: Plan 1 - You can currently run (or run/walk) 2.5 miles.Ideally, Courses 418 View detail Preview site Week 8 of my training plan as I recover from runner's knee + plantar fasciitis and prepare for a marathon. Modifications: You can always perform incline pushups to give you some assistance on the leverage front. Monday Next, Murph the workout: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. A slow progression helps you build up to and adapt to the volume. Total being %total%. In addition to the weekly program below, run one untimed mile each week on any day (w/vest). Last year I was able to donate just under $1,000 and hope to double that this year, said Kiel Holman, owner and head coach of Beyond Strength and Endurance and creator of the plan. Even if these push-up variations feel like child's play, don't go too hard right from the get-go. Preparing to take on the memorial workout Murph? Lt. Michael P. Murphy, fondly referred to by friends and family as Murph, was born May 7, 1976 in Smithtown, NY and grew up in the New York City commuter town of Patchogue, NY on Long Island. Set up a box underneath the pull-up bar in a position you can easily jump up and land on it and at a height that allows you to hold the bar throughout the movement. Build the foundation - Intermediate: 47-62 minutes. You can never predict what is going to come out of my mouth. 1. Easing into the training allowed me to establish a baseline with which to fine tune the Murph training, and integrate it with my overall weekly workout regimen. Two years later he decided to gather everyone at his CrossFit gym to do the Murph on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service. That is a recipe for disaster. Immediately will slow as you progress through the sets, but hopefully this paints the picture. Day 3: Focus on pullups. Nobody should have to suffer through daily discomfort just because they assume that its normal.. There Are 2 Ways to Complete The Murph Workout Option 1: You do it all as-is. But the key during week 4 is not to have the easier set on Thursday. If you need to do an assisted pull-up (or hang), so be it. No matter if it's your first or tenth Murph WOD, though, a little strategizing can help ensure you make it through the whole thing. Master each movement before adding higher and reps and modify as needed. Gratitude An Easy Step Toward Enhanced Happiness & Health! Doing 100 pull ups multiple times leading up to completing murph will result in more issues. Lock in lats by drawing shoulders down and away from ears. You may recognize his name from the movie Lone Survivor, a dramatized biographic film that depicts his SEAL team's mission. - Chandler Murph: The Workout Run 1 mile 100 Pull-Ups 200 Push-Ups 300 Air . Stand on the box with hands resting on the bar shoulder-width apart. Since I started in January, the official Memorial Day Challenge seemed a good fit, as it allowed plenty of time to train. 400m Run I havent quite put my finger on the mental side, but assuming its because I know the level of intensity required to power through and complete the workout (whether a training session or the actual challenge day). But if you want to use the vest, be sure to train with it rather than waiting until the day of the challenge to add it in. Next up in the CrossFit Murph workout? Years of teaching backcountry survival taught him the need for fitness in emergencies, as well as how much better life is when youre strong enough to do what you want, when you want. Perhaps you train for it 2 or 3 times a year, which will likely improve your success and growth year by year. Pull Ups. Modify the workout to fit your needs. Modifications: Bring back that chair or bench you used to help with the pushups and squat onto that to help with your balance and strength in the movement. If we look at just the numbers and think of a moderate pace we can break the workout down like this: 30:00 for 100 Pull-ups, 200 Push-up, 300 Squats. A. With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about Murph.I have done this workout many times, and every time I look to better my last attempt at it. However, you can also consider other aerobic (cardio) options in place of the running. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. 1 Mile Run. However, we do recommend doing the scaled version first before more into the mini version. 25 Pull ups Celebrate National Nutrition Month with 10 healthy buys Healthline editors are obsessed with. It is important before trying to complete either the full version or 1/4 version, to have a good amount of aerobic fitness. Casey has been a health and fitness professional since 2009, after graduating with a Bachelor's degree in Exercise Science. In 2011, 7,800 people signed up and donated. Since The Murph is a timed workout, it helps to pace your sets. After running one mile, you do 100 pull-ups, then 200 push-ups, followed by 300 squats, and another 1-mile run, with or without the vest. Once a year is pretty standard, she says, but some gyms will program the CrossFit Murph workout on other holidays or even on a regular day to test members' limits. "You can expect your arms to start to fail on the push-ups, and your legs to turn to Jell-O from the squats," says Shutterly. 30 minutes or less (except some Hero WODs) so you can simply add this plan to what you are already doing in class or on your own. These are the best of the best athletes (at least when it comes to CrossFit and the Murph Challenge), so instead of being discouraged by the times, I now use them as motivation to keep the Murph as a weekly workout, and set my next goal for under 60 minutes. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. B. If you plan to tackle The Murph this Memorial Day, it'd be a good idea to start training now. Now you know. The Foundation currently awards 27 annual scholarships. This is important from a joint, tendon, and ligament health standpoint. Another one-mile run. Luckily there is another version of this savage workout, and that is called the Mini Murph. On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. As mentioned above, depending on your fitness level and growth, consider scaling up the vest weight quicker than I did if youre training for the Murph Challenge. Wednesday The Murph workout is done for time and consists of: The Murph workout is performed while wearing a 20lbs (~9kg) weighted vest or body armor (1). Then, finish the Murph CrossFit workout with another one-mile run. Many cannot perform their first Murph this way, and thats ok. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Murph Prep (8 Week Program) $ 37.99 Murph is a hero workout often completed on Memorial Day For Time (Wearing a Weight Vest) -1 Mile Run -100 Pull-Ups -200 Push-Ups -300 Air Squats -1 Mile Run It is in honor of Lieutenant Michael Murphy who was killed in service in 2005. Below are some tips to scale the workout and training for all levels. All training plan profits will be donated to the Lt. Michael Murphy Foundation. D. Quickly push back up to starting position. These micro challenges will be based off the official Murph Challenge date (Memorial Day), thus my next personal challenge will be the fourth week of August, then the fourth week of November, and so on. I needed this to help establish a routine of an early rise and gym session. Day 2: Optional Cardio/Steps. C. Exhale and press into mid-foot to straighten legs to stand, hips and torso rising at the same time, to return to the starting position. Slowly lower down until feet touch the box to return to the starting position. It includes three to four training days per week focused on building strength and endurance for Murph's movements: running, pull-ups, push-ups and squats. Stay away from any type of weight-lifting shoe as it will affect your running technique and make completing the run segment much harder. amzn_assoc_search_bar = "true"; When I first read through the leader-board times, I was disappointed in my time. From Novice to Pro: How to Buy The Hood's Four-Week Advanced Training Program #financialfreedom #entrepreneurship #businessadvice Subscribe @AnthonyLegins S. YBell is an award-winning free weight for strength training and resistance training in your home gym. 8 Different Types Of Gyms You Can Choose From, Mini Murph Workout A Complete Guide To Murph For Beginners, 7 Types Of Running Workouts You Should Know, Types of Bodyweight Workouts The ultimate List, What is an Ectomorph Body Type? The most challenging part of the Murph WOD is the sheer volume and length of the workout. Luttrell was rescued by U.S. Maybe the year after that, you can do the layout of a 1-mile run followed by 100 pull-ups, 200 push-ups, and 300 squats. Shape Magazine If you want to tackle CrossFits toughest workout, but dont think you can accomplish it as-is, you can still get an incredible WOD in with some simple strategizes and modifications., Livestrong.com exercise newbies and weekend warriors alike flock to CrossFit gyms (known as boxes) across the U.S. for one purpose: To tackle The Murph workout.. In week one (April 4-11) you will do two pre-tests: Muscle Endurance and Strength. Many complete the entire workout wearing a 20-pound vest or plate carrier. 1,872 Likes, 29 Comments - Billy (@billygymwilly) on Instagram: "Training plans in bio -AUTOMATICALLY UPDATING -FULL 10 WEEK -ON SALE " Day 2: Focus on pushups. Training Plan: we recommend 3 workout classes per week (Metcon, KORE, or Engine) and 2 Mobility Classes per week (Beyond Stretch or FireFlow . One of my favorite things about CrossFit is that every workout is scored, so we can measurably see how much better were getting. You'll still want to pace yourself for the second mile, but this is where you can turn up the pace. A Crossfit workout consists of much more intense circuit training, which focuses on the whole body instead of just one part. She has helped hundreds of people achieve their fitness goals. Day 4: Optional Cardio/Steps. 8. Whether athletes plan to complete the WOD straight through, as written with a weighted vest, or break it up into manageable sets, the Murph Prep Plan has the training progression and strategy suggestions to help everyone accomplish their specific goals. With Memorial Day only 4 weeks away and there is one workout that the CrossFit world begins to talk about - "Murph." I have done this workout many times, and every time I look to better my last attempt at it. Dear Burpee, I HATE You!). If you're an advanced athlete and can easily do sets of 10 pull-ups or over 20 push-ups at once, you might consider a vest, but it's essential to think through how much volume you typically do. "Using a band adds some assistance to a regular pull-up and allows you to primarily use your upper body," says Shutterly. amzn_assoc_asins = "B08ZKB4GL3,B07TVC2KLW,B07X64MXBS,149253367X,B08D9BY8F2,B08DKYLK4D,B017HSNIEW,B01NBRII6Y,B09KGMC1KR"; Our coaches have over 30 years experience and coached more than 400 athletes all over the world. And we've got excellent online workouts and training programs via the, to help develop the needed strength to prepare for the, 4 Week Training Program for The Murph Challenge, Additional Pro Tips for Training for The Murph Challenge, Z-health R-phase, Z-health I-phase, Z-health S-phase, Z-health T-phase, Z-Health Strength and Suppleness. However, we increase the number of rounds you do to 3. "This keeps your core engaged, and with most movements, the core is the meat and potatoes of the movement." Its truly amazing what these elite athletes can do. What do you need for the Murph challenge? In a way, this is an easy day for us to pay tribute. What youre looking to do in just 4 week is be conditioned to do the work in cycles (5-10-15) not bust out 100 pull-ups in a row. 200 Push ups Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men. Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively. 4 Week Murph Prep Program. With 2,500,000+ readers and 6,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. -1 Likes, 2 Comments - Fitness | Gym | Diet (@fitnesstips_op) on Instagram: "Wait! This year things will be different. Murph Crossfit HERO WOD This site provides a great explanation of the Murph workout and some unique derivatives for varying levels of experience and fitness. To make the lower-body move a tad less challenging for total beginners, try a modification, such as the air squat with a target. My Murph training prep program currently breaks down with a five-day split: Day 1: Tempo run to build 1 mile pace. Im thankful to be able to pay the profits forward to the Foundation so that were all doing this together for a great cause. 4 x 1-2-3-4-5 pull ups At one point, he was shot in the back causing him to drop the transmitter. Finish with a 1-mile run, with or without a vest. Our website services, content, and products are for informational purposes only. It includes three to four training days per week focused on building strength and endurance for Murphs movements: running, pull-ups, push-ups and squats. As such, the Murph CrossFit workout is probably best left to the experienced WOD-ers rather than total fitness newbies still learning proper form and building strength and endurance. Below is a simple, 4-week program for you to complete leading up to " Murph ." Your goal is to complete the given repetitions in unbroken sets to build stamina and muscular endurance. Complete todays workout the same way you completed Mondays session. BUD/S is a six-month training course and the first step to becoming a Navy SEAL. Not to mention, youll also need to runa mile at the beginning and end of the workout. Get into your workout clothes, tie those tennies, and do ONE pull-up, ONE push-up, and ONE body squat. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. These will give you a rough idea of what strategy is best for you by entering your scores in an Excel spreadsheet. As you can see from the workout, it is not for the faint-hearted. Murph Training Plan - Performance Plus Programming Murph 8 Week Program Start Now $19.99 Get the App Follow the Steps Crush Your Goals Crush your murph goals: Whether this is your first or twentieth Murph, if you are ready to crush this Hero WOD we have the plan for you. Almost as amazingly, Davis, a former ultra-marathoner who has since joined the U.S. Army, only trained for the feat for four weeksa common prep timeframe for doing just one round of Murph. 3 x 1-2-3 pull ups amzn_assoc_ad_mode = "manual"; You can learn more about LT. Michael P. Murphy and the Murph Challenge on the official site: https://themurphchallenge.com/. Coach Katy and Paul have designed a full training plan to help you get in shape for Murph and beyond. From working with beginners, youth, older adults, and almost everyone in between, Casey loves to blend her diverse knowledge and experience to help guide her clients to where they want to be. As a result of Murphys call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. TikTokers Are Using Resistance Bands to Improve Their Push-Up Form, But Is That Effective?