Monday 05.28.12


“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 05.26.12


Grab at Bar and a Buddy
50 thrusters each (45/33#)
400m walk/run w/ bar (115/73#)
50 sit ups each (resting position hold bar at hips)
400m walk/run w/ bar (115/73#)
25 push-ups each hands on bar (resting position plank with arms locked out)
400m walk/run w/ bar (115/73#)
25 ring rows each (resting position hold bar OH)
400m walk/run w/ bar (115/73#)
* Bar never touches the ground; you must pass it between partners.  If bar touches the ground, 5 burpees each. When loading the bar with weight the bar must never touch the ground.  If you drop or set the bar down, 5 burpees each. One person working at a time.