Tuesday 170523

Choose one of the following “Murph” Variations:

“Mini Murph”
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Squats
Run, 800 m

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

“Mighty Murph”
For time:
Wearing a 20# vest or body armor:
Run, 1 mi
100 Pull-ups
Run, 1 mi
200 Push-ups
Run, 1 mi
300 Squats

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.

Monday 170522

Tabata Row Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

— then —

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Friday 170519

Partner Deads

As many reps as possible in 20 mins of:
Deadlift, 225/135 lbs
Run, 400 m

Partner A completes as many deadlifts as possible while Partner B runs 400 meters. Partner B then completes deadlifts while Partner A runs 400 meters. Continue this pattern for 20 minutes. Deadlift reps cannot be accumulated unless one partner is running. Score is total reps of deadlifts accumulated as a team.

Thursday 170518

“Hope”

3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.