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“Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
Weighted Vest- 20/14
This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.
Teams of 2
90/70 cal Assault Bike
*Partner Holds Handstand
-into-
50 Power Snatch (135/95) (split as needed)
-into-
1500/1200m Row
*Partner Front Holds Barbell Front Rack Hold (155/105)
Time Cap 30:00
Split Jerk
Find Heavy Single
0:00- 3@50%
1:30- 2@60%
3:00- 2@70%
5:00- 1@75%
7:00- 1@ 85%
9:00- 1@ 90%
11:00- 1@~95%
13:00- 1@ athletes choice
15:00- 1@ athletes choice
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls (20/14)
*Go until you get 100 Wall Balls
-rest 1:00 between sets-
Time Cap 7 Sets
Every :90 x 5 Sets
50′ Handstand Walk
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Squat Clean
Find Heavy Single
0:00- 3@50%
1:30- 2@60%
3:00- 2@70%
5:00- 1@75%
7:00- 1@ 85%
9:00- 1@ 90%
11:00- 1@~95%
13:00- 1@ athletes choice
15:00- 1@ athletes choice
Teams of 2
10 min AMRAP
2-4-6-8-10. . .
Clean and Jerks (155/105) (split)
1 Rope Climb (or 6 Inverted Ring Rows)(each)
Squat Snatch
Find Heavy Single
0:00- 3@50%
1:30- 2@60%
3:00- 2@70%
5:00- 1@75%
7:00- 1@ 85%
9:00- 1@ 90%
11:00- 1@~95%
13:00- 1@ athletes choice
15:00- 1@ athletes choice
30/24 Calorie Row
30 Burpees
30/24 Calorie Row
24 Burpee Box Jump Overs (24/20)
30/24 Calorie Row
18 Burpee Box Get Overs (30/24)
Time Cap 14:00
5 sets:
200m Run
15 Pull-ups
30 Push-ups
45 Squats
200m Run
-rest 3 minutes between sets-
-5:00 Cap Per Set-
Teams of 2
50 Clean and Jerks 135/95
1 Mile Run
50 Chest to Bar Pull Ups
1 Mile Run
100 Burpees
Time Cap 40
EMOM 10
1 Back Squat @75%
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
Time Cap 15
EMOM 5
1 Split Jerk @ 75%
EMOM 15:00
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
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