WARM UP
200m jog
3rds
5 push ups
5 air squats
inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
modifications:
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)
B. partner murph - each partner splits each area
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'
