3 x 10
Go heavier than last week. If you went too heavy last week and moved poorly, or straight up failed, then use the same weight and make the 10 reps perfect. Perform each rep as its own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.
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Exposure 2 of 8
Murph Day 2017: Sign Up Now!
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.
News and Notes
- We’re also looking for volunteers to grill at Murph Day. If you’re interested in helping out, please contact Danae M., our Events Coordinator, at Danae [at] crossfitsouthbrooklyn.com.
- We’ve accumulated approximately 3,000 pairs of unclaimed weightlifting shoes that were left at the gym over the past year. Please take a look here, here, here, and here. Let the front desk know if any of them belong to you!
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