“Annie”
50-40-30-20-10
Double Unders/Sit Ups

Leuanveto 3 x max toistot tiukkana
Alkavalla 2 min.

etukyykyn ykkösmaksimi

Weighted pull-up 3x5

Restday - What did you do?

For time
1000m row
50 Thrusters 20/15kg
30 Pull ups

Independence
800m Row
50 Thrusters (35/25)
20 Pull Ups
(KG conv: 15/10 Thrusters)

Liberty
500m Row
30 Wall Ball Thrusters (light)
20 Ring Rows

"DT"

For time

5 rounds
12 Deadlift 70/50 kg
9 Hang power clean 70/50 kg
6 Push jerk 70/50 kg

Find back squat 3RM

RX

For time
1 mile run

100 pull-ups
200 push-ups
300 air squats

1 mile run

Wear a 20/14 lb vest.

Scaled

For time:
1 mile run

100 ring rows
200 box push-ups
300 air squats

1 mile run

Scaling option 2

break the movements into smaller sets and rounds

For time
1 mile run

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

1 mile run

Option 3

split the reps with a friend!

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.

Three heavy sets of ones