Light 400m jog
ankle, hip and shoulder mobility
1 mile Run
1 mile Run
Rx = with a vest (20/14)
Most athletes partition the reps into 20 rounds of "Cindy" (5 pull ups, 10 push ups, 15 squats). Others opt for 10 rounds of 10 pull ups, 20 push ups, 30 squats. A few, brave, will do the workout in order, as written, (100/200/300). Along with scaling the movements (jumping pull ups, ring rows, etc.), athletes can also scale the volume. You may consider cutting the reps by 25%, 50%, or even 75%. Speak to your coach to find the right scaling options before the clock starts.
Be sure to hydrate and fuel up.
BBQ after the workout. BYOB.
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.
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