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MONDAY 180528

Warm-up:

Individual…

200m Run

15 Waiter Bows

10 Squats

10 push ups

10 Trunk Twists

Butt Kickers Down

High knees Back

Review the workout with the coach….

 

Fitness and Performance:

“Murph”

For time:
1 mile Run
100 Pull-ups (sub Ring Rows)
200 Push-ups (sub elevated 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.

**You may partner, do half, etc.  This is a fun but challenging workout to honor those who serve to protect us.

 

Mobility:

Mash Quads

Mash Lats

LAX to Plantar Fascia

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