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Memorial Day MONDAY 160530

Warm-up:

15 Leg Swings

15 Ankle Turns

Run 400m

10 Bird Dogs

Banded Lat/Shoulder Stretch

15 Hollow Rocks

15 Supermans

10 Dive Bomber Push ups

15 Squats

Pigeon Stretch both sides

10 Pullups

 

WoD:

“Murph”

For time:

1 mile Run
100 Pull-ups
200 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.

 

Mobility:

Cooldown 400m walk/jog

Mash Quads

Roll Posterior

Mash lats on roller

LAX to pecs

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