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.
First posted (on mainsite) 18 August 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.
First posted (on mainsite) 18 August 2005
Class Times for Memorial Day: 7, 8 and 9 AM
Arrive early for the hour you plan to attend. You'll want to give yourself some time between deadlifting and tackling Murph. I will be there early myself to try to get my deadlifts in before many of you arrive. Get your numbers done before you come in. The minutes you spend doing it after you come to the gym...you could have spent recovering from deadlifts before the WOD.
---------------
Warmup: 500 M Row, Hamstring Prep
----------
Strength: Week 2 Deadlift
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 PLUS Reps @ 90%
-------------
WOD: "Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I will break up the exercises as if I'm doing a 20 round "Cindy" (5 - 10 - 15). But you can do them any way you see fit. any people across the country will do this wearing a weight vest or body armor. I have a few weight vests if you want to attempt it with one.
**Many of you are not ready to do this full workout. You can cut it in half and do 800 M - 50 - 100 - 150 - 800 M. Of course if the running isn't a problem...go ahead and run the bookend miles and only cut the exercises in half.
***If you tend to get hand/callous tears during high rep pullups, T2B's...etc...watch the You Tube video my friend Dawn made a few months back. It's almost exactly the same way I've shown many of you how to make the tape straps to prevent tears. Take care of your hands people...it should be rare that you rip callouses. No...MORE CHALK will not help...it will make you rip faster.
Arrive early for the hour you plan to attend. You'll want to give yourself some time between deadlifting and tackling Murph. I will be there early myself to try to get my deadlifts in before many of you arrive. Get your numbers done before you come in. The minutes you spend doing it after you come to the gym...you could have spent recovering from deadlifts before the WOD.
---------------
Warmup: 500 M Row, Hamstring Prep
----------
Strength: Week 2 Deadlift
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 PLUS Reps @ 90%
-------------
WOD: "Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I will break up the exercises as if I'm doing a 20 round "Cindy" (5 - 10 - 15). But you can do them any way you see fit. any people across the country will do this wearing a weight vest or body armor. I have a few weight vests if you want to attempt it with one.
**Many of you are not ready to do this full workout. You can cut it in half and do 800 M - 50 - 100 - 150 - 800 M. Of course if the running isn't a problem...go ahead and run the bookend miles and only cut the exercises in half.
***If you tend to get hand/callous tears during high rep pullups, T2B's...etc...watch the You Tube video my friend Dawn made a few months back. It's almost exactly the same way I've shown many of you how to make the tape straps to prevent tears. Take care of your hands people...it should be rare that you rip callouses. No...MORE CHALK will not help...it will make you rip faster.
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