10 x 2 Speed Back Squats @ 32×1 Tempo
- Use 55% of 1RM – Move the weight as quickly as possible on the way up. Perform a set every :90
12 minute AMRAP:
- Burpee Box Jumps
Partition the reps anyway you see fit, but begin and end with the run.
Scaled option is to complete with a partner, or perform a 1/2 Murph.
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.
With a partner, complete the following for time:
Then 12 alternating rounds (6 each partner) of:
Bench Press x 10-8-6-4-2
100 Overhead Squats for time (95#/63#)*
* Every time you break (lower bar from overhead position) – complete 20 Double Unders
*Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary.
*20 minute time cap
With a partner, complete as many rounds as possible in 20 minutes of:
Partners will alternate each movement – Partner A will complete 9 Deadlifts, Partner B will complete 12 Pull-ups, Partner A will complete 15 Wall Balls.. the next round will be the opposite.
Snatch 5 x 2
A. 6 minutes to complete:
-Rest 1 minute-
B. 6 minutes to complete:
-Rest 1 minute-
C. 6 minutes to complete:
Score is total number of reps completed for all three segments. Scale run to 600m/400m in order to have at least 2 minutes on each bodyweight movement.