For Time:
1 mile Run
100 Pull-up
200 Push-up
300 Squat
1 mile Run

We'll break up the gymnastics based on our capacity. Whatever break up strategy we choose, we should be aiming for constant movement with minimal breaks.

Potential Break-Up Strategies:
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats

Modifications:

1,600M RUN
- Reduce Distance
- 2000m row
- 4000m Bike

PULL-UPS/PUSH-UPS/AIR SQUATS
- Reduce Totals (75/150/225 or 50/100/150 reps)

- 100 Push-Ups/200 Sit-Ups/300 Air Squats
- 200 Push-Ups/400 Air Squats
- 300 Push-Ups/300 Air Squats
- 200 Sit-Ups/400 Air Squats

Back Squat 4x8 @ 70%

Stick to the percentages. If you dont know your max, please ask coaches advice on loading.

"Murph" OR MURPH in pairs

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Timecap : 60 mins

SCALING

Individual or Partner workout
20 rounds of “Cindy” ( in case of partner wod, complete as Relay! )
5 pull-ups
10 push-ups
15 air squats

OR

20 rounds:
5 pull-ups
5 push-ups
15 air squats
5 push-ups

If this is your first Murph, we usually recommend completing half Murph:
800m run
50 pull ups/ring rows
100 push ups/knee push ups/elevated push ups
150 air squats
800m run

HAVE FUN!!!

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.

Etukyykky 5x3 toistoa, 2 min tauot

20RM. Add 5kgs to last week.

Three sets of five

Find your 1 rep max of the day.

For time
20 Thrusters 42.5/30kg
20 Sumo deadlift high pulls 42.5/30kg
20 Push jerks 42.5/30kg
20 Overhead squats 42.5/30kg
20 Front squats 42.5/30kg

4 Burpees at the top of each minute

tc 20

Clean

Takakyykky 3,3,3,3

nousevilla painoilla