May 2018

Memorial Day “Murph”

Run 1 mile
100 Pull up
200 Push up

300 Squat
Run 1 mile
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.

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Final Day of Regionals! And Happy Birthday Robbie and Faith!

Regional Event 4
2 Rounds
10 Snatch (175/125#)
12 OTB burpee
Then, 2 rounds
10 Snatch (115/75#)
12 OTB burpee
*12 minute time cap (regional cap is 9)

– Then, at the 22:00 mark –

Regional Event 6
4 Rope climb
16 Thruster (155/105#)
3 Rope climb
12 Thruster
2 Rope climb

8 Thruster

*10 minute time cap (regional cap is 7)

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Day 2 of Regionals!

7 Rounds:
200m Farmer’s carry (50/35# in each hand)
200m Row
20 WB Shot (20/14# to 10′)
15 Box jump over (24/20″)
5 Bar muscle up
*35 minute time cap

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West Regional THIS WEEKEND! Good Luck Andre and Tia!

5 rounds *for strength/skill*:
10 wtd sit ups w/ Plate
10 hollow rocks
20 Russian twist w/ Plate 
30-second wtd plank hold
– THEN –
10 Rounds:
20 Double unders
5 Burpees
– Rest 2 minutes –
Then, 1,000m Run
*20 minute time cap
*2 separate scores: Double under/burpee time, and TOTAL time

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