WODconnect

"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