Monday - 5/28/2018

Warm Up:

2 Rounds:
-14 Burpees to 6" Target
-100m Run
-10 Ring Rows
-5 Push-ups
-10 Air Squats
Warm Up Pull-ups
Dynamic Running Warm Up

 

"Murph"

For Time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Rx: partition the pull-ups, push-ups, squats as desired
Rx+: 20/14# vest
Rx++: 20/14# vest, no partition

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.