Max Effort
Shoulder Press
~then~
Back Squat
5-3-1+, (70%, 80%, 90%)
5-29-12
12 minutes of Power Clean Practice
~then~
21-15-9 reps of:
Power Clean, 155/95
Box Jumps, 24/20
5-28-12
Memorial Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.
Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.
Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.
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.
5-25-12
Snatch Transfer
Snatch Balance, 3-3-3-3-3
Heaviest Possible
~then~
3 rounds for time of:
Run 400 m
10 Handstand push-ups
20 Toes-to-bar
5-24-12
Back Squat
Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max
7 rounds for time of:
10 Burpees
20 Kettlebell Swings, 53/35
Sprint
Rest 60 secs
5-23-12
Clean & Jerk Transfer Work
5 rounds of the following complex
1 X Power Clean, 1 X Hang Squat Clean, 1 X Push Jerk @ 75% 1 RM
~then~
21-15-9 reps of
Turkish Get-ups (alternating)
Reverse Hypers / Hip & Back Extension / Supermans
5-22-12
“Barbara”
5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3 mins between rounds
Subtract your rest time (12 minutes) from your completion time to get your total time.
5-21-12
Overhead Squat
3-3-3-3-3
Note: This is not a 3 rep max loading sequence. Use to establish perfect OHS form/depth.
~then~
AMRAP in 10 mins of:
3 Power Snatch, 135/95
12 Box Jumps, 30/24
5-18-12
Back Squat
3-3-3+ (65%-75%-85%)
~then~
10-9-8-7-6-5-4-3-2-1 reps of:
Sumo-deadlift high-pull, 75/55
Toes-to-bar
