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Workout list by Krzysztof Bajera CrossFabric RX

  • "MURPH" Workout

    For time:
    - 1,6km Run
    - 100 Pull-Up
    - 200 Push-Up
    - 300 Air Squat
    - 1,6km Run

    Time cap: 60:00

    Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

    tässä muutama hyvä tapa miten jakaa toistot:
    OPTION 1
    20 rounds:
    5 pull-ups
    10 push-ups
    15 air squats

    OPTION 2
    10 rounds:
    10 pull-ups
    20 push-ups
    30 air squats

    Option 3
    5 rounds:
    20 pull-ups
    40 push-ups
    60 air squats

    tässä muutama tapa miten tehdä treeni skaalattuna:

    OPTION 1
    Banded Pull Ups Or Ring Row
    Scaled Push-Ups against Box / Bench

    OPTION 2
    For time:
    800m Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800m Run
    *Partition pull-ups, push-ups and squats anyhow.

    Resources

    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 twenty pound vest or body armor, wear it.Video

  • 20062014 Workout

    OVS 10/10/10/10/10
    Sots Press 10/10/10/10/10