5.25.2020 -5.30.2020

Monday: 5.25.2020



1 Mile run
100 Pull ups
200 Push ups
300 Air squats
1 Mile run

Plan on scaling this way down this year.  Compare to 5.27.19

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.

Want to know why we do this workout on Memorial Day?  Read this.

Tuesday: 5.26.2020

2x Power clean
In 10 minutes or less, build to a heavy power clean double.  Perform the first rep, drop the bar, take a short break, set in the proper position and then perform the second rep.  Both reps should be finished well under 30 seconds. 


7 Minute amrap of
5x Power cleans 135/85# (or 65% of heavy double, whichever is lighter)
5x Box jumps 24/20″
10x Sit ups

Wednesday: 5.27.2020

5 Minute amrap of
10 American kettlebell swings 55/35#
5 Burpee pull ups

Rest exactly 2 minutes, then

5 Minute amrap of
30 Double unders
10 Hang power snatches 95/65#

Rest exactly 2 minutes, then

5 Minute amrap of
10 Clean and jerks 95/65#
10 Seated Russian twists (per side, feet elevated for RX) 14/10#


Thursday: 5.28.2020

25 Hang power cleans 95/65#
10 Lateral burpees over the bar
20 Hang power snatches with the same bar
10 Lateral burpees over the bar
15 Overhead squats with the same bar
10 Lateral burpees over the bar

This is intended to be a fast-paced workout. Choose a weight that allows you to finish the barbell movements with no more than 1 drop per movement.


Friday: 5.29.2020

For time
10-9-8-7-6-5-4-3-2-1 Deadlifts 185/125# (this should be less than 50% of your 1rm)
1-2-3-4-5-6-7-8-9-10 Toes to bar

Alternate movements and aim to go unbroken.

Then, time permitting

Flex Friday, 2-3 sets of both
8-12 Barbell curls
8-12 Lying skull crushers on the floor


Saturday: 5.30.2020

5-5-5x Front squat from the floor
In 15 minutes or less, complete 3 sets of 5 reps at the same weight. Bar starts on the floor and is cleaned to the shoulders for the first rep.


For time
21 Thrusters 45/35#
15 Lateral burpees over the bar
15 Thrusters 95/75#
100 Double unders
9 Thrusters 135/85#
400m Run



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