Push Jerk 1-1-1-1-1-1-1
Take 25-30 minutes to establish a 1RM push jerk
Complete AMRAP in 18 minutes of:
300m Medicine Ball Run @20/14
10x Power Snatches @95/65
5x box jump (24in/20in)
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories
Rest 3 minutes between rounds
Shoulder press 3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155-lb. hang power cleans, 5 reps
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.
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Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Complete as many rounds as possible in 15 minutes of:
12 deadlifts
9 hang squat cleans
6 push jerks