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.
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We love this time of year and this opportunity to honor the fallen. We are offering a 9AM Open Gym self-guided Murph as well as one large 10 AM coached WOD on Monday. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins are welcome.
To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.
#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED
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Overview of the Week:
Monday: MURPH
Tuesday: Deadlifts
Wednesday: Strict Presses
Thursday: Long EMOM
Friday: Snatch Complex
Saturday: Back Squats
Sunday: Clean & Jerk Complex
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“Murph”
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Rx: Weighted Vest (20/14 lb)
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