Teams of 2
Bar Muscle Up
In between each round, each partner must complete 50' handstand walk
RX+: 155/105 | Bar Muscle Ups | HS Walk 50'
RX: 135/95 | Bar Muscle Ups | HS Walk 50'
Intermediate: 95/65 | 12-9-6 Bar Muscle Ups or Jumping Bar Muscle Ups | Bear Crawl 50'
Scaled: Power Snatch to Overhead Squat: 75/55 | 12-9-6 Bar Muscle Ups or Jumping Bar Muscle Ups | Bear Crawl 50'
3 Power Cleans
3 Front Squats
3 Push Jerks
Minimum 10 round work requirement.
If you miss an interval take an interval off and go again until you have completed 10 rounds
If you complete 10 rounds but miss a round before 20 your done.
30 Clean and Jerks
RX: 135/95Read More
Burpees Over the DB
Team Up Wednesday:
Single Arm Farmers Carry 200m
Alternating DB Snatches
Chest to Bar Pull Ups
When the workout starts partner 1 starts with a 200m farmers carry.
While partner 2 begins to work their way through the chipper.
Once Partner 1 returns they switch
RX+: FC: 70/55 DB | 30/20 | 30/24 Box | 70/55 DB | Chest to Bar Pull Ups
RX: FC: 50/35 DB | 20/14 | 24/20 Box | 50/35 DB | Chest To Bar Pull Ups
Int: FC: 50/35 DB | 24/14 | 24/20 Box | 50/35 DB | Pull Ups
Scaled: 40-32-24-16-8 | FC: 35/25 | | 14/10 | 20/18 Box | 35/25 DB | Jumping Pull Ups
Toes to Bar
Scaled: 75/55 | Toes To Rig
5 Rounds for Time:
15 Overhead Squats
5 Hang Power Cleans
5 Burpees Over The Bar
During the HSPU one partner may work while the other must perform deadlift hold
During the Deadlift one partner may work while the other must perform a handstand hold
RX+: Strict HSPU | 315/225
RX: HSPU | 225/155
Int: HSPU | 185/135
Scaled: Box Pike Push Up or Seated KB Press or Arnold Press (DBS) | 135/95
Hang Power Snatch
1 mile Run
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.Read More