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 20/14-lb. vest or body armor, wear it. Also, Sherri is meeting up at the track at 0700 to run this one. Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.
* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina
So, we are looking for 5 heavy singles. Not a 1RM, but heavy enough to make you work. Try to increase weight each time.
EMOM For 16 Min
10 Wall Balls @20/14
followed directly by…
Max Reps Kettlebell Swings (53/35)
Even Minutes: Rest
Score = Total KBS
So, on the odd minutes, do 10 wall balls. With the remaining time, do as many KB swings as possible before the end of the minute. The minute break on even minutes should allow you to come in fresh every time
Position the ball in the best place that will keep your back from hurting as these runs can get long. Yes, this one will be a grinder, but all these runs you have seen recently is helping you get better for Memorial Day Murph!
With the smaller number of reps per set, increase your loads from the 5X3 week.
12 Min AMRAP:
15 KB Swings (53/35)
10 KB Facing Burpees*
15 Goblet Squats (53/35)
Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.