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Operation Phoenix Widget

MEMORIAL DAY MURPH

Murph

1 mile run

100 pullups

200 Pushups

300Squats

1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchague. N.Y., who was killed in Afghanistan June 28, 2005.

This workout was one of Mike’s favorites and he named it “body armor”. From here on out 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.

This workout is done with a 20lb vest.

 

 

 

 

 

12 May 2014

Tabata This:

1 Min rest between each:

Row

Squat

Pullups

Pushups

Situps

Then a 1RM Push Press

15 Apr 2014

3 RFT:

10 C & J  135 / 95

400 M Run

 

1 RM back squat

11 Feb 2014

15-12-9-12-15

KB Swings

Box Jumps

K2E (TTB)-V-Ups

1000 meter Row FT

9 Jan 2014

21 Thrusters (95/65)

27 Ring Rows

27 Box Dips

15 Thrusters

21 RR

21 Box Dips

9 Thrusters

15 RR

15 Box Dips

9 Jan 2014

5 RFT

400m Row

15 OHS

20 KB Swings

30 Dec 2013

1 RM Front Squat

“Elizabeth”

21-15-9

Squat Cleans / Ring Dips

26 Dec 2013

“12 Days of Christmas”

1.  HSPU

2.  V-Ups

3.  Box Jumps

4.  Double Unders

5.  Wall Ball

6.  Pullups

7.  Good Mornings

8.  Plyo Squats

9.  KB Swings

10.  DB Snatch (5 ea. side)

11.  Ring Rows

12.  200m Row

 

23 Dec. 2013

“Back Squats”

2 x 5 @ 75%

1 x 5 @ 75%

 

15 Min AMRAP:

25 doubleunders

20 Knees to Elbows

18 Dec 2013

Push Press:

2 x 5 @ 75%

1 x 5 @ 75%

EMOM: 13 Minutes

3 Burpees

5 Hang Cleans

7 Overhead Squats