5.28.18 – 6.2.18

Monday: 5.28.18



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.

Compare to 5.29.17

Tuesday: 5.29.18

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: 5.30.18

8-8-8x Barbell split squats per leg
In 12 minutes or less, complete 3 sets of 8 reps using the same weight.  Switch stance every 4 reps (4 left, 4 right, 4 left, 4 right) for a total of 8 reps per leg.  Feel free to elevate the rear foot if you want more of a challenge.  Go light if you’re still recovering from Murph.


For time
5x Rope climbs 15′
50x American kettlebell swings 55/35#
100x Double unders

Thursday: 5.31.18

12 minute amrap in teams of 3 (follow the leader style) of
6x Burpee box jump overs 24/20″
3x Clusters 155/105# (or no more than 65% of 1rm clean and jerk)

One partner working at a time.  Partner 1 will complete all of the burpee box jump overs, then partner 2 will complete all of the clusters, then partner 3 will complete all of the burpee box jump overs, then p1/clstr, p2/bbjo, p3/clstr, and so on.

Friday: 6.2.18

3 Rounds, each for time of
10x Ground to overhead 25/15 kg plate
30′ Overhead walking lunge 25/15 kg plate
5x Bar muscle ups
30′ Overhead walking lunge 25/15 kg plate
10x Ground to overhead 25/15 kg plate

Rest at least 4 minutes between efforts.

Then, time permitting

Flex Friday
Bi’s and tri’s

Saturday: 6.3.18

15 Minute amrap of
15x Hang power snatches 95/65#
30x Double unders
15x Wall ball shots 20/14#
30x Double unders


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