5.27.19 – 6.1.19

Monday: 5.27.19



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 5.28.18


Tuesday: 5.28.19

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: 5.29.19

5 Minute amrap of
10 Handstand push ups
5 Burpee pull ups

Rest exactly 2 minutes, then

5 Minute amrap of
30 Double unders
10 American kettlebell swings 55/35#

Rest exactly 2 minutes, then

5 Minute amrap of
15 Cal row
10 Seated Russian twists (per side, feet elevated for RX) 20/14#

Thursday: 5.30.19

For time
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: 5.31.19

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

Saturday: 6.1.19


5-5-5x Front squat
In 15 minutes or less, complete 3 sets of 5 reps at the same weight.


For time
400m Run
18 Thrusters 95/65#
100 Double unders
9 Thrusters 135/85#
400m Run
6 Thrusters 185/125# (this should be no more than 80% of the front squat weight from earlier)