Murph

Skill:
Movement Review

Workout:
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.

Extra Credit:
Cheer someone on who’s still working to finish

You Want Some Mo:
Finish the run with someone

How Far?

Skill:
Movement Review

Workout:
20 Minutes As Many Rounds As Possible
1 Round
10 Dumbbell Snatch (50/35)
10 Wall Balls (20/14)
200m Run

2 Round
10 Dumbbell Snatch (50/35)
10 Wall Balls (20/14)
200m Run

3 Round
10 Dumbbell Snatch (50/35)
10 Wall Balls (20/14)
200m Run
* Add A Round Until The 20 Minutes

Extra Credit:
3 Rounds
10 Roll Out
20 Hollow Rocks

Recovery:
Couch Stretch
Deep Lunge Stretch

You Want Some Mo?
7 Minute As Many Rounds As Possible
10/7 Cal Ski Erg
10 Dumbbell Step Ups


Masters Qualifier Workout #3

Skill:
Movement Review
& Scaling Options

Workout:
5 Rounds
4 Muscle Up
13 Shoulder to Overhead (135/95)
Then
5 Rounds
4 Muscle Up
7 Shoulder to Overhead (185/125)

Time cap: 15 minutes

Extra Credit:
3 Rounds
15 Banded Tricep Extension
1 min Handstand Hold

Recovery:
Lacrosse Ball Roll Chest
Kitchen Sink Stretch

You Want Some More:
10 min As Many Reps As Possible
2-4-6-8-10…
Double Kettlebell Deadlift
*30’ Farmer Carry between reps