Murph
“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.
Hang Run Rest
Hang Run Rest
3 rounds for time of:
6 Hang Power Snatches, 135/95 lbs
12 Front Rack Lunges, 135/95 lbs
24 Toes-to-bars
Run, 400 m
Rest 1 min
High Five, Mid Five, Low Five
High Five, Mid Five, Low Five
5 min AMRAP
5 s2oh 165/115
5 Muscle Ups/ 15 Dips
-2 min rest-
5 min AMRAP
5 Power Clean 165/115
5 HSPU
-2 min rest-
5 minutes
Max Distance Run
Josh
Josh
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Filthy Fifty
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
20 minutes.. run first
In 20 Minutes complete:
1 Mile run
then with the remaining time AMRAP:
25 Wall Ball (20/14)
10 Hang Power Clean (185/115)
25 AbMat Sit-ups
PowerTators
PREWOD
Max effort: 800 m run
3 rounds for time:
15 Power Snatch 95/65
15 Kettlebell Tators 1.5 pood / 1 pood
15 Push-ups
Kettlebell tators https://www.youtube.com/watch?v=82gxfvmXZ-4
This is for the elite the scaled is just russian KB swings followed by goblet squats
Box Clean and Muscle-Ups
PREWOD
Establish a 1RM Squat Clean and Jerk- 12 minutes
For Time:
45 Box Jumps (24/20)
25 Clean and Jerk (135/95)
10 Bar Muscle-Ups
30 Box Jumps (24/20)
20 Clean and Jerks (135/95)
5 Bar Muscle-Ups
