A1) 8 ea Alternating glute bridge floor press 4.1.x.1

A2) 6 strict dip 3.1.x.1

A3) 8 ea dumbbell row 2.1.x.1 (3 point stance)


8 min ascending ladder

2 Hang power clean 95/65

4 Push press

4 Burpee

4 Hang power clean

6 Push press

4 Burpee

6 Hang power clean

8 Push press

4 Burpee

8 Hang power clean

10 Push press

4 Burpee

*every round HPC & PP  increase by 2 



3x -90sec rest

A1) 8 Glute Bridge DB bench press Alternating arms every rep 3.0.x.0 

A2) 8 Supinated grip bent over row 2.1.x.1

A3) 8 Half kneeling med ball side toss



150m Run

3 front squat

3 push press

*reps ascending by 3 every round (3/3)-(6/6)-(9/9)…




For time

1 mile run

100 pull up

200 push up

300 squat

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.