Monday 5.31.21

Time Line:

Doors: 8:30am
(you will be responsible for your own warm-up: “Athletes Choice”)
Briefing: 9:00am
National Anthem: 9:05am
Workout Start: 9:15am
Pancake Social: 10:30am

Recommended:
General Warm-up:
200m Run
20 Mini Mt. Climbers
10 Alt. Spider Man Stretch + Twist
5 Push-up + Pike + Cobra

Specific Warm-up:
5 Kips
5 Jumping Pull-ups
5 Three-count  Push-ups
5 Three-count Squats

Then:
1 Round
3 Pull-ups
6 Push-ups
9 Squats

Workout:

Option 1:
“Murph”
1mile Run
100 Pull-ups
200 Push-ups
300 Squats
1mile Run

Partition the 100/200/300 as needed.
Ideally:
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 2:
“1/2 Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the 50/100/150 as needed.
Ideally:
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats 

Option 3:
“1/4 Murph”
400m Run
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
400m Run

Option 4:
“Team Murph”
8x200m Run
20 Rounds
5 Pull-ups
10 Push-ups
15 Squats
8x200m Run

murph180

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.