Murph 

1 Mile Run

100 Pull-ups

200 Pushups

300 Air Squats

1 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

WARM-UP

EMOM × 4 MINUTES

Min 1- :20 Arms Only Rowing/ :20 Legs

Only Rowing

Min 2-:20 Lateral Hops/ :20 Forward +

Backward Hops

Min 3-:40 Full Body Rowing

Min 4- :10 Single Leg Jump Rope R + :10

Single Leg Jump Rope L + :20 Single

Unders

Into…

1-2 ROUNDS

:30 Single Single Double Under

5 Push Up to Down Dog

10 Piked Toe Taps

5/5 Split Squats

Into…

1-2 ROUNDS

20 Double Unders

5 Muscle Cleans

5 Front + Back Shoulder Press*

8 Alt Lunges (BBL Back Rack Round 2)

*1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack

PARTNER WORKOUT (ALL)

IN TEAMS OF 2…

AMRAP × 25 MINUTES

160 Double Unders or 320 Single Unders

120/100 Cal Row

80 Push Press (Athlete Choice)**

60 Back Rack Alt. Lunges

*P1 works while P2 rests. Split work as needed.

**Barbell Weight Options…

(45/35)

(75/55)

(95/65)

(Score is Rounds + Reps)

KG BB1: (20/15)

KG BB2: (35/25)

KG BB3: (42.5/30)

SOLO WORKOUT OPTION

EMOM x 25 MINUTES

(:45 ON/ :15 OFF)

MIN 1 – Double Unders or Single Unders

MIN 2 – Cal Row

MIN 3 – Push Press (Athlete Choice)

MIN 4 – Back Rack Alt. Lunges (Athlete Choice)

MIN 5 – Rest

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…

Quads

Pecs

Triceps (barbell on rig)

Hamstrings (barbell on rig)

WARM-UP

AMRAP × 10 MINUTES

200m Run

10 Good Mornings*

8/8 Single Leg Glute Bridge Ups

6 Up-Downs**

*Option to add the Barbell

** Option to go over the bar

STRENGTH (ALL)

5-3-1-1-1 Deadlifts

Deadlift for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

AMRAP × 8 MINUTES

12 Up-Downs Over Bar

4 Deadlifts (315/205)

(Score is Rounds + Reps)

KG BB: (143/93)

WORKOUT (FITNESS)

AMRAP × 8 MINUTES

12 Up-Downs

4 Deadlifts (205/145)

(Score is Rounds + Reps)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

50m EZ Walk

5/5 Sciatic Nerve Floss

10/10 Glute Bridge-Ups

:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

WARM-UP

2 ROUNDS

1:00 Bike

10 Scap Push-Ups

10 Scap Pull-Ups

:10 Hollow Hold

:10 Arch Hold

Into…

2 ROUNDS

:30 Legs only Bike

5 Knee Push-Ups

5 Ring Rows OR 2 Strict Pull-Ups

5 Small Kip Swings

SKILL (ALL)

EMOM × 5 MINUTES

1 Strict Pull-Up or Vertical Ring Row

+

1 Kip Swing

+

1 Pull-Up or Half Pull-Up

1 Kip Swing

WORKOUT (PERFORMANCE)

FOR TIME*

40-30-20-10

Push-Ups

20-15-10-5

Pull-Ups

• Complete 25/20 Cal Bike after each set.
• *Option to wear 20/14lb Weight Vest.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME*

30-20-20-10

Push-Ups

15-10-10-5

Pull-Ups

*Complete 20/15 Cal Bike after each set.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/ straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees.

Perform alternating wrist circles, clockwise and counterclockwise.

WARM-UP

2 ROUNDS

200m Run

25′ High Kicks + 25′ Cherry Pickers

25′ Toe Walk + 25′ Heel Walk

10 Step-Ups

5 Bootstrap Squats

Into…

2 ROUNDS

200m Run

25′ Knee Hugs + 25′ Toe Grabs

25′ High Knees + 25′ Butt Kickers

10 Box Jumps

5 MB Front Squats

5 MB Push Press

“Kelly”

5 rounds for time of:

*400m run

*30 Box Jumps 24/20″

*30 Wall Balls

“KELLY (FITNESS)”

5 ROUNDS FOR TIME

400m Run

20 Wall Balls (14/10)

20 Box Jumps (20)

(Score is Time)

KG WB: (6/5)

OPTIONAL MURPH PREP (ALL)

WEEK 4/ DAY 1

CONDITIONING

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

STRENGTH

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

WARM-UP

1 ROUND

200m Run

8 Lunge-lunge Squats

10 Scap Push-Ups

12 Cossack Squats

Into…

1 ROUND

200m Run

8 Air Squats

10 Push-Ups

12 Elbow Punches

Into…

1 ROUND

200m Run

8 Squat Jumps

10 Narrow Push-Ups

6 Clean Deadlifts + 6 Hang Muscle Cleans

STRENGTH (ALL)

EMOM x 8 MINUTES*

1 Power Clean

+

2 Hang Power Clean

*Start Light and Build to Moderate-Heavy.

(Score is Weight)

“The Chief”

Max rounds in 3 minutes of:

*135 pound Power cleans, 3 reps

*6 Push-ups

*9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“THE CHIEF” (FITNESS)

5 SETS

AMRAP × 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

WARM-UP

LINE DRILLS (25ft Each)

Knees to Chest

Heels to Butt

Toe Touch

Figure 4

Lateral Over and Under (Down + Back)

Walking Lunge + Twist

High Knees

Butt Kickers

Single Leg High Knee (Leg 1)

Single Leg High Knee (Leg 2)

Straight Legs Bounds

Side Shuffle (Down + Back)

Carioca (Down + Back)

Into…

3 ROUNDS

100m Run

10 Gymnastics Core Prep*

10 Banded Pull-Aparts

5 Tempo Ring Rows (30X1)

5 Scap Pull-Ups + 5 Kip Swings

*Hollow Rocks → Arch Rocks → Alligator

SKILL (ALL)

5 SETS

2 Kip Swing

+

2 Kip Swing + Knees-Up

+

1 Pull-Up or Pull-Up Attempt

-Rest as Needed b/t Sets-

WORKOUT (PERFORMANCE)

FOR TIME

40 Pull-Ups*

800m Run

40 Pull-Ups*

*Chest to Bar Pull-Ups Optional

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

40 Ring Rows

600m Run

40 Ring Rows

(Score is Time)

FINISHER (ALL)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. DB Slides

MOVT 2 – Hollow Body Rocks

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

Rolls

WARM-UP

MOBILITY ROUND

5 Inch Worm to Down Dog

6 Alt Groiner with a twist

5/5 Cat Cow

5/5 Book Openers *

*Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body

Into…

2 ROUND

1:00 Bike

10 Plate Deadlift

10 Plate Overhead Press

6/6 Split Squat

6 Step-Ups

Into..

1 ROUND

1:00 Bike

10 Plate Ground to Overhead

6 Box Jumps

WORKOUT (ALL)

6 SETS FOR MAX REPS

1:00 – Box Jumps (20)

1:00 – Plate Ground to Overhead (Athlete Choice)

1:00 – Cal Bike

1:00 – Rest

(Score is Total Reps)

COOL DOWN (ALL)

EMOM x 6 MINUTES

(:40 ON/ :20 OFF)

MIN 1 – Supinated Bar Hang*

MIN 2 – Olympic Wall Squat

MIN 3 – Alt. Piked Calf Stretches

*Feet on ground.

WARM-UP

OPTIONAL MOBILITY ROUND

5 Inchworm + Push Up + Bootstrapper*

5/5 Groiner w/ Twist

10 90/90 Hip Openers

5 Tempo Air Squats (31X1)

*Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up, then walk it out for another rep.

Into…

2 ROUND

5 Up-Downs (RND 2: Burpees)

10 Cossack Squats

5 Strict Press

10 Air Squats (RND 2: Jumping Air Squats)

Into…

1-2 ROUNDS

4 Muscle Cleans

8 Elbow Punches

6 Push Press

6 Front Squats

STRENGTH (ALL) — Build to a Mod-Heavy 5-Rep Back Squat

Back Squat for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

15 Thrusters (75/55)

10 Burpees Over Bar

(Score is Time)

KG BB: (35/25)

WORKOUT (FITNESS)

5 ROUNDS FOR TIME

15 Thrusters (65/45)

10 Burpees

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

WARM-UP

1 SET

12 Calf/Tib Raise

10 Push-Ups to Pike

7/7 Staggered Stance Good Morning

10 Alt. Deadbug

Into…

1 SET

60 Single Unders

:20 Top of Ring Support Hold

10 Barbell RDL

:30 Tuck Hold

Into..

1 SET

35 Double Unders or 60 Single Unders

:20 Bottom of the Ring Support

10 Deadlifts

:30 Hollow Hold

EXTENDED WARM-UP (ALL)

EMOM × 10 MINUTES MIN 1 – 3-5 Deadlifts*

MIN 2 – 3-5 Dips**

*Start Light and build past workout weight.

**Option for Bench, Box, or Rings.

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES

35 Double Unders

10 Deadlifts (225/155)

35 Double Unders

15 Ring Dips

35 Double Unders

20 V-Ups

(Score is Rounds + Reps)

KG BB: (100/70)

WORKOUT (FITNESS)

AMRAP × 15 MINUTES

60 Single Unders

10 Deadlifts (155/105)

60 Single Unders

15 Dips*

60 Single Unders

20 Tuck-Ups

*Option for Bench, Box or Rings.

(Score is Rounds + Reps)

KG BB: (70/47.5)

OPTIONAL MURPH PREP (ALL)

WEEK 3/ DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run