Workout list by Krzysztof Bajera CrossFabric RX
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"MURPH" Workout
For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
Time cap: 60min
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Scaled:
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed.
Pull ups: ring row/low bar pull ups/jumping pull ups
Push ups: box/barbell push ups
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tässä muutama tapa miten tehdä treeni skaalattuna:
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OPTION 1
20 rds:
5 pull ups
10 push ups
15 air squats
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OPTION 2
20 rds:
5 pull ups
5 push ups
15 air squats
5 push ups
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OPTION 3:
10 rds
10 pull ups
20 push ups
30 air squats
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OPTION 4:
Jos et ole tehnyt preppejä/skaalattu versio:
10 rds
7 pull ups
15 push ups
20 air squatsResources
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
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