Every 90 seconds for 10 reps:
Clean High Pull + Mid-Hang Clean High Pull + Mid-Hang Clean
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3 Rounds for Time:
15 Thrusters 95/65
Push the pace a bit on the runs. The Thruster weight should be toward the light side for you and done unbroken or in 2 quick sets on the fast end. Aim for about an 85% effort throughout and consistent splits for each round.
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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
- Next Level Weightlifting Club will meet at 6pm today with Coach Frank
- Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount. The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!
- We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks!
Yesterday’s Whiteboard: Back Rack Reverse Lunges | Toes-to-Bars, Push-Ups, Squats
Lifting the Bar off the Floor: Get It Right without Overcomplicating It Catalyst Athletics
Good News For People Who Love Salty Foods The Awl