Find your power snatch 1RM

Pockets, knees, floor x 5

5x4 Front Squats
AHAP but smooth.
Warm up and make each set heavy

AMRAP 20:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS

Etukyykky 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

• Work up to heavy singles of the day.

• Split jerk or push jerk, the choice is yours!

"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.

Back Squat 5x5

RPE 4 (1-2 reps in the tank)

5k row for time

Every 3 minutes for as long as possible complete:

From 0:00-3:00, 2 rounds of:

• 10 overhead squats
• 10 chest-to-bar pull-ups

From 3:00-6:00, 2 rounds of:

• 12 overhead squats
• 12 chest-to-bar pull-ups

From 6:00-9:00, 2 rounds of:

• 14 overhead squats
• 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

• Carl Paoli's tips
• Barbell Shrugged's tips