5/29/17

Metcon

"Murph"

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.

5/11/17

Strength

4x -60sec rest

A1) 6-8 each DB/KB Split squat 3.1.x.1 

A2) 8-10 barbell glut bridge 1.1.1.2

A3) 6-8 strict toes to bar/rings 3.1.1.1

Metcon

AMRAPx12

3 power snatch 135/95

6 oh squats 135/95

9 burpee over the bar

Accessory

3x

8 weighted hip ext 3.1.1.2

12 banded pull aparts

5/9/17

Strength

4x -60sec rest

A1) 3-5 Strict pull up 3.1.x.2 

A2) 6-8 Seated db press 3.1.x.1 

A3) 20 second hand stand hold

Metcon

AMRAPx15

3 muscle up or 6 pull up + 6 dip

12 DB/KB push press 50/35

45 Double under

Accessory

2x

15 banded face pull 4.1.x.2

20 ab wheel out

5/4/17

Strength

4x -60sec rest

A1) 6 each DB reverse lunge 3.1.x.1 (front foot on plate, DB’s at sides)

A2) 8 hip ext 3.0.1.2

A3) 6 strict toes to bar/rings 3.1.1.1

Metcon

For time

15 front squat 135/95

30 pull up

60 double unders

-1 min rest-

10 front squat 185/130

20 pull up

40 double unders

-1 min rest-

5 front squat 205/145

10 pull up

20 double under