Monday 5.30.21

One class time at 8:00am.

Please go to this link to register for class. Please go to this link to create a profile and sign the waiver.

1) Review All Scaling Options
2) Run 400 Meters as a group
3) 3 Rounds of:

  • 10 Band Lat Pull-downs
  • 10 Skip Jacks
  • 10 alt BW Reverse Lunges

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

Rx+:(Wear a 20/10# Weighted Vest)

½ Murph
For Time:
Run x 800 meters
Pull Ups x 50 reps
Push Ups x 100 reps
Squats x 150 reps
Run x 800 meters

¼ Murph
For Time:
Run x 400 meters
Pull Ups x 25 reps
Push Ups x 50 reps
Squats x 75 reps
Run x 400 meters
*Movements can also be scaled; Pull up to Jumping Pull Ups and Push Ups to Incline Push Ups

Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

Who is Murph?
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.

The Workout
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. Choose a version that is appropriate for your strength or skill level. The full version takes about 45-60 minutes to complete. The half version takes about 30-40 minutes to complete and the quarter version takes about 15-25 minutes to complete. If you plan on working out later in the week, don’t choose a version that will wreck you the rest of the Week.
**The workout must start and finish with the mile runs but you are allowed to partition the pull ups, push ups and squats how ever you want.