Split jerk 5x2

"Murph" OR MURPH in pairs

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

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.

Find your power snatch 1RM

Deadlift 6x4

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 35-lb. DBs ♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

Huolla ja levähdä.
Suorita 2-4 huoltotoimea sekä ala/että ylävartalolle niin että yksi huoltotoimi kestää 2-4 min / alue.
Vietä aikaa perheen kanssa, nautiskele vaikka leffojen katsomisesta tai lukemista.
Syö laadukkaasti.

Back squat week 1 day 1:

• 1×10@60%
• 1×8@70%
• 1×6@75%
• 1×4@80%

(HATCH) Front squat, week 1 day 1:

1x5@60%
1x5@70%
1x5@70%
1x5@70%

Push jerk 3x3

Floor press 3x5

Bench press 3x8