Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 Mile Run

(Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.)

Rx 20/14 weighted Vest Or service body armor

Rx+ 20/14 weighted Vest and unpartitioned reps

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Half “Murph”

1/2 Mile Run

50 Pull-ups

100 Pushups

150 Air Squats

1/2 Mile Run

*Mandatory break-up the reps into 10 rounds. Weighted vest optional.

WARM-UP

SQUAT MOBILITY
1 ROUND
10 Air Squats
10/10 Lunges
10/10 Cossack Squats
10/10 Curtsy Lunges

2 ROUNDS
10 Elbow Punches
5 Front Squats
10 Box Jumps → High Box Jumps
10 Up-Downs → Burpees
5 Push-Ups
:30 Hollow Hold

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build to a Heavy 2-Rep Back Squat

Back Squat for load:
#1: 2 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME
10 Box Jumps (30/24)
10 Front Squats (95/65)
10 Burpees

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME
10 Box Jumps (24/20)
10 Front Squats (65/45)
10 Burpees

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MUSCLE-UP SKILLS
EMOM x 5 MINUTES
1 Ring Kip Swing
+
1 Kip + Hip Pop
+
1 Hips to Rings

EMOM x 12 MINUTES
1 Ring Muscle-Up*

*If unable to complete a Ring Muscle-Up make 1 Attempt.

-Rest As Needed-

(No Measure)

WARM-UP

2 ROUNDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Overhead Squats

Into…

1 ROUND
10 PVC Cuban Press
10 Scap Pull Ups
10 Kip Swings

Into…

1 ROUND
8 Hang Muscle Snatch
8 Overhead Squats
8 Burpees
:15/:15 Top and Bottom Ring Support *

*Use a band if needed.

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…
Practice skill options…

Skill Options…
Ring Kip Swings
Banded Low Transitions
Ring Dips
Ring Muscle-Ups

(No Measure)

Amanda

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

Amanda (Fitness)

FOR TIME
9-7-5
Burpee Pull-Ups
Power Snatches (135/95)

(Score is Time)

KG BB: (60/42.5)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1 ROUND
:30 Arm Only Rowing
:30 Arms + Body Rowing
:30 Half Slide Rowing
1:30 Full Slide Rowing

Into…

2 ROUNDS
10 Up-Down to Down Dog
10 KB Deadlifts
10 Alt. Lunges
5/5 Wrist Circles

*RND 2 complete Russian KBS + KB Goblet Lunges

STRENGTH (ALL) — 4 SETS 8/8 Back Rack Reverse Lunges

Back Rack Lunges for load:
#1: 16 reps
#2: 16 reps
#3: 16 reps
#4: 16 reps

WORKOUT (ALL)

AMRAP x 16 MINUTES
250/200m Row
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

EXTRA CREDIT (ALL)

FINAL MURPH PREP
6 SETS
200m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats

-Rest 2:00 b/t Sets-

*Goal is to grease the grooves for Murph next week. Work on Keeping the Pull-Ups unbroken and the Push-Ups to 2 quick sets. Practice different Air Squat cadences but make sure you are hitting full depth!

(No Measure)