“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Weightlifting:
Circuit through the following 3 movements in groups of 2-4.
Start lifts @55-65% of 1RM, you may build.
Focus on QUALITY.
Start lifts @55-65% of 1RM, you may build.
Focus on QUALITY.
Deadlift (10-9-8-7-6-5-4-3-2-1)
Bench Press (10-9-8-7-6-5-4-3-2-1)
Plank (1:00 x 10)
Odd Rounds – Forearms
Even Rounds – :30R/:30L
After Party:
Metcon (No Measure)
2 Rounds
1 Minute Per Side
-Twisted Cross
-Pigeon
-Couch
1 Minute Per Side
-Twisted Cross
-Pigeon
-Couch
