Friday the 25th

 

 

 

Base wide “Murph”

0645 @ the CFGI gym

Three options:
half Murph:

 

.5 mile run
50 pull-ups
100 push-ups
150 squats
.5 mile run

Murph:

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Full Murph:

the above, with a 20# vest

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.

 

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Thursday the 24th

I. 3 RDS (NFT)
9 burpees
10 scorpions
10 cross overs

II. Snatch complex
Power snatch to hang power snatch to squat snatch to overhead squat
65 -75% of 1 rep max

III.

“Dirty 30″

For Time:

30 Box Jumps (24″ / 20”)
30 Jumping Pull-ups
30 KB Swings (53/35#)
30 Walking Lunges
30 Knees-to-elbows
30 Push Presses (45# / 35#)
30 Back Extensions
30 Wall Ball Shots (20# / 14#)
30 Burpees
30 Double-unders

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Wednesday the 23rd

I. 3 RDS (NFT)
100 m run
15 push-ups
20 air squats

II. EOMOM (12)
5 Ovhd squats
5 push presses

III.

3 rounds of:

1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

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Tuesday the 21st

I. 3 RDS (NFT)
15 push-ups
15 air squats
15 push press (empty bar)

II. Snatch (EMOM)
2 @ 85% ^

III. 21-15-9

reps for time of:
Overhead squats 115/80#
Toes-to-bars

IV. Pendlay row
3 x 10

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Monday the 21st

I. 3 RDS (NFT)
15 push-ups
10 lunges with med ball (20/14#)
100m run with med ball (20/14#)

II. Power Cleans
5, 4, 3, 2, 1, 1

III.

For Time:

50 Box Jumps (24\” / 20\”)
40 KB Swings (53/35#)
30 Burpees
20 Wall Ball Shots (20# / 14#)
10 C2B Pull-ups

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