Memorial Day Murph

Memorial Day Murph

We will have 2 classes on Monday morning tackling Murph. One at 8am and one at 9:30am.

“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.

Saturday, May 26th

A1) KB SL Romanian DL:
4×6 ea leg

A2) SA KB FR Walking Lunge:
4×6 ea leg ( switch arms ea round)

14 Min AMRAP in pairs:

Athlete 1:
Row for Calories

Athlete 2:
10 Pullups/Ring Rows
10 Situps w/plate
10 Squat snatch (95/65)

Switch when athlete 2 finishes 1 round. Score is total reps from both stations.

Friday, May 25th

A) Pause Backsquat:
2×4 @ 70%
2×3 @ 80%

3 Second pause at the bottom and at the top.

B) 17 min AMRAP:
150 DU/ 300 SU
30 DL (135/95)
30 Push-up
20 Alt Pistols/box pistol/air squats
20 S20 (135/95)
10 T2B/K2C
10 Bar MU

The scaled opton for BMU is 2 c2b/pullup + 2 pushup. . . these are to be done as 2+2 per rep, not 20 c2b + 20 pushup. “

Thursday, May 24th

3 Rounds NFT:
10 Headstand Weight Transfer
15 Stadler Leg Raise
10 Strict T2B/K2C
15 Ring Support Swings
:30 L-sit

B) Complex: 5 Rounds
3 Snatch Grip DL
+
3 Hang Squat Snatch
+
3 OHS

Wednesday, May 23rd

A) Deadlift:
3×8 @ 65%
1xME @ 40%

15 Min EMOM:
1) 10 ALt Front Rack Lunge (5 each leg)
2) 10 Hang Power Clean
3) :45 ME Cals on Rower

Weight on bar is 40-50% Clean
Log Cals on Rower

Tuesday, May 22nd

A) 12 Min to Find today’s Heavy Single Split Jerk

B1) Strict Push-up:
3xME

B2) Strict Pull-up:
3xME

This whole superset is limited to 12 min.

C) 5 min AMRAP:
5 Goblet Squat
5 Burpee over DB

Monday, May 21st

A) Tempo Front Squat:
2×4 @ 75%
2×3 @ 80%

Tempo= 31X1

4 Rounds For Time:
15 Wallballs
12 KB Snatch (6 per arm)
10 T2B
200m Run

16 min time cap

Tuesday, May 15th

A) Deadlift:
2×4 @ 80%
2×3 @ 85%
1xME @ 50%

B) 15 Min EMOM:
1) 15/12 cals on rower
2) 8 Thrusters (135/95)
3) 10 Ring Dips

Monday, May 14th

A) Overhead Squat:
2×4
2×3

**Build in weight throughout**
B) 3 Rounds For Time:
100 DU/200 SU
20 C2B/Pull-ups/Ring-Rows
400m Run
20 KBS

Saturday, May 12th

A1) Back Rack Lunge: 3×7 ea

A2) Deadlift: 3×7 w/ 3 second pause at top.

**Use same weight for both movements**

*Barball is taken from the ground for both movements**

B) 18 min AMRAP
12 SA DB S2O (6 ea arm)
6 burpees over DB
12 goblet squats

*Athlete 1, works through 1 round of work while athlete 2 holds the top of a deadlift @ 45% 1RM deadlift. Switch after athlete 1 finishes 1 round of work. **

** athlete 2 must have deadlift at top position for any work to take place. if the deadlift is not locked out, no work can be done. **