Back Squat / Deadlift
3 x 6
Add weight to last week. Use full a full range of motion and control.
3 x 5 Linear Progression
Add 5-10 lbs to last week.
Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.
Post loads to comments.
Exposure 7 of 8
AMRAP 9 Minutes:
9 Toes to Bars
…Add 3 reps per round until the call of time.
Post time and Rx to comments.
Murph Day 2016: Sign Up Today!
1 Mile Run
1 Mile Run
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.
There is no charge for the workout, nor will it be deducted from your weekly class limit.
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