CROSSFIT & COMPETITOR
Memorial Day
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
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STRONGFIT
Cycle 3/Week 2
Bench Press
8(L) 8(M) 5(MH) 5(H)
DB Incline Press
10(L) 10(M) 10(H)
DB Pullover
10(L) 10(M) 10(H)
3 rounds:
8 Tempo Pec Deck (:04 ecc)
12 Machine Dip
(alternate rounds with a partner)
Machine Biceps Curl
10(L) 10(M) 10(H)
Face Pull
3×15 (M)
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WEIGHTLIFTING
Snatch
70% 1×3
75% 2×2
80% 3×1
Snatch Pull
100% 3×3
Back Squat
100% 2×2
Incline Sit-up
2 sets (pick reps)
(increase by 1 rep each week)
Back Extension
2 sets (pick reps)
(increase by 1 rep each week)
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POWERBUILDING
Cycle 3/Week 4 (deload)
Bench Press
35% 1×8
50% 1×5
55% 1×3
60% 1×3
65% 1×3
Sling Shot Bench Press
80% 2×2
Seated Row
3×8 (M)
Pullover
3×8 (M)
Cross Body Hammer Curl
3×8 (M)
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.
