7 sets of the complex
Power clean
Front squat
Push press
Back squat
Push press
5 rounds. Rest as needed between rounds. Score is heaviest unbroken set of 7.
Squat cleans are not allowed. Setting the bar on the ground, even to regrip, terminates the set. Goal is to hit your heaviest set on round 5.
For time as a 2-person team:
200 Thrusters, 45/35
100 Deadlifts, 225/155
100 Pull-ups, strict
100 Handstand Push-ups, strict
32 minute cap
Every 6 minutes for 24 minutes (4 sets)
500m row
15 toes to bar
25 heavy wall balls
should have a minimum of 1 minute of rest each round
Please wish Dani good luck as she travels to Minnesota for the Granite Games this weekend!
3 rounds for time
150′ Bear crawl
90 Double unders
30 Dumbbell box step ups (1×50/35, 24/20″)
AFSAP 2 min l-sit
Teams of 2
200 Calorie assault bike
100 Syncro push press 75/55lb
Two classes for Memorial Day Murph! 8am and 9:30am, regular child care at the 9:30
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.
Preorder these shirts today! $25, proceeds will go to the Micheal Murphy Foundation.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
