Memorial Day Schedule
7:00a-12:00p Open Gym
7:00a Heat 1 of “Murph”
8:00a Heat 2 of “Murph”
9:00a Heat 3 of “Murph”
9:00a Powerbuilding
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CROSSFIT & COMPETITOR
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
-or-
“1/2 Murph”
For time:
800m Run
50 Pull-up
100 Push-up
150 Air Squat
800m Run
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WEIGHTLIFTING
Drill
Hang Snatch High Pull 4×4
At a moderate load:
Muscle Snatch + Power Snatch + Snatch 5(1+1+1)
Snatch
70% 3×2
Back Squat
75% 4×3
Sit-up
50 (0)
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POWERBUILDING
Cycle 1/Week 1 (deload week)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×10
2 rounds:
No rest between exercises.
12 Pec Fly (M)
12 Chest Press
(alternate rounds with a partner)
Incline Dumbbell Press
AMRAP 1:30
(rest in up position)
Alternating Arm Dumbbell Curl
2×12 (M)
2 rounds:
No rest between exercises.
20 Plate Press
15 EZ Bar Curl
(alternate rounds with a partner)
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.
