1 mile run
300 air 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.
7 minutes of target burpees.
*ladies both hand must touch low bar.
*men both hand must touch high bar.
WOD 1: 20 RM back squat (15 minutes)
WOD 2: 6 minute AMRAP of hang power cleans 165/115 and lateral burpees ascending by 3’s.
3/3, 6/6, 9/9, 12/12, 15/15, 18/18, 21/21…..
*score is # of reps
600m run 27 thrusters
600m run 21 thrusters
600m run 15 thrusters
600m run 9 thrusters
*open gym from 10:30-12:00
20 minute AMRAP of: 20 push press 95/65, 20 box jumps 24/20 and 200m run
3 RFT: 800m run and 50 plate sit-ups 25/15#
For time: 1000m row and 30 clean and jerks 135/95
20 minute AMRAP of: 400m run and max effort UB TTB.
*score = # of TTB