MURPH DAY 2014

“MURPH”

For Time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Notes:  Partition the Pull Ups, Push Ups and Squats as needed.  Start and finish with a mile run.  If you’ve got a 20lb vest or body armor, wear it.

*Post results to comments

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.


Today we honor a soldier, a hero and most importantly an American who did whatever it took to protect his fellow comrades.  Come prepared to leave absolutely nothing.  When we finish, we celebrate!

Be sure to arrive early to warm up.  HYDRATE before, during and after this workout.  Food will be served around 1:30.


“Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and the success of liberty.” – John F. Kennedy

05/30/14

1a. 4×5 Split Press, rest :30
1b. 4×25′ Banded Glute Walk, rest :60

2. 15min Bike on Airdyne

*every 5mins complete 20 Sit Ups


Competitor’s Program

1. EMOMx10: 1 Hi-Hang Snatch – start light and build as you go

Rest 5mins

2. EMOMx10: 1 Hi-Hang Clean & Jerk – start light and build as you go

3. 4 RFT:

250m Row
25 Sit Ups
25 Double Unders

 

ANNOUNCEMENTS:

Murph Day is TOMORROW!  Please be sure to know your heat time (we will post on the whiteboard) and show up early enough to warm yourself up.  We will start you shortly after your scheduled time.

If you have not turned in your $40, please do so ASAP.

Don’t forget that we will be BBQ-ing starting around 1pm…be sure to stay after and enjoy some good eats.  We will provide water/gatorade, but be sure to bring your favorite beverage!

We will have a sign up at the gym for side dishes if you’d like to bring one.

 

“All is connected…no one thing can change by itself.” – Paul Hawken

What If We Thought About Movement Like Nutrition?

05/29/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


ANNOUNCEMENTS:

Murph Day is this Saturday.  Please be sure to know your heat time (we will post on the whiteboard) and show up early enough to warm yourself up.  We will start you shortly after your scheduled time.

If you have not turned in your $40, please do so ASAP.

Don’t forget that we will be BBQ-ing starting around 1pm…be sure to stay after and enjoy some good eats.  We will provide water/gatorade, but be sure to bring your favorite beverage!

We will have a sign up at the gym for side dishes if you’d like to bring one.



“As I grow older, I pay less attention to what men say.  I just watch what they do.” – Andrew Carnegie

Does Dietary Acid/Base Balance Matter?

05/28/14

1. 15mins:  1RM Front Squat

Notes:  As always, be sure to focus on mechanics and depth and only go as high as they allow.  If things are feeling great, the goal is to get to 85% of your 1RM Back Squat.

2. For Time (11min Cap):

30-20-10
Power Clean and Jerk @ 45% of 5/13/14
No Push Up Burpee Step Over


Competitor’s Program

1. 10mins:  Heavy Single Power Clean

Notes:  Keep this quick, just try to get in a couple good heavy’s.

2. Perform:

1 Muscle Up the 1st min
2 Muscle Ups the 2nd min
3 Muscle ups the 3rd min
….

Notes:  All sets must go unbroken, if you fail, start back at 1 on the next min.  Record highest unbroken set and total completed.

3. 8x400m Run @ 80-90%, rest 1:1

Notes:  The goal is for each of these be be within 5 seconds.  Rest 4mins b/w rounds 4 and 5.


ANNOUNCEMENTS:

Murph Day is this Saturday.  Please be sure to know your heat time (we will post on the whiteboard) and show up early enough to warm yourself up.  We will start you shortly after your scheduled time.

If you have not turned in your $40, please do so ASAP.

Don’t forget that we will be BBQ-ing starting around 1pm…be sure to stay after and enjoy some good eats.  We will provide water/gatorade, but be sure to bring your favorite beverage!

We will have a sign up at the gym for side dishes if you’d like to bring one.


“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

The Toe Touch Self-Assessment

05/27/14

2mins: Row for distance

Rest 5:30, x6

Notes:  3mins into each rest break perform 1min of a Plank (odd rounds) and V-Ups (even rounds).

 

Competitor’s Program

1. 10mins: Heavy Single Power Snatch

Notes: Make this quick, goal is to just get a couple heavy’s in…

2. 4×8 Back Squats @ 70% – 1 every :05

3. 2-4-6-8-10

C&J 165
*do 1 round of Cindy before each set


 

“Experience is simply the name we give our mistakes.” – Oscar Wilde

Imaging and High Intensity Peak Performance

05/24/14

AMRAP 20mins
*In teams of 3, one person works at a time

30 Ring Rows
30 Calories – Row
30 HSPU
600m Run


Competitor’s Program

1. EMOMx7: 2 Split Jerks @ 80% of 1RM C&J

2. 2mins: ME HS Walk

Notes:  If you are unable to do even couple feet, do ME Shoulder Touches or Plate Touches up against the wall.

3. 9-7-5

Hang Squat Clean Thruster 135
Bar Muscle Up

Notes: If you don’t have Bar Muscle Ups, do 15-12-9 C2B Pull Ups.

 

ANNOUNCEMENTS:

-The $40 Murph fee is due by Today, please get it in ASAP!

-We will be closed this Sunday and Monday for Memorial Day!


“I have learned over the years that when one’s mind is made up, this diminishes fear; knowing what must be done, does away with fear.” – Rosa Parks

The Downside Of Routine

05/23/14

1. AMRAP 30mins:

0.5 Miles on Airdyne
150′ Farmers Carry (75′ Down & Back)
400m Run
40 Russian Twists

Notes:  Treat today with the same mentality as you plan to for Murph…keep, on, moving!  Nice and steady, just chip away and try to keep a pace.


Competitor’s Program

1. EMOMx7: 1 Power Snatch + 1 Hang Squat Snatch

Notes:  Shoot for around 75% of your 1RM.

2a. 4×10 Front Rack Lunges, rest :30
2b. 4x:60 Butterfly Pull Up Tech Work, rest :60

Notes:  Refer to the below video for Butterfly Pull Up.

3. For Time:

800m Run
50 KB Swings 24kg
800m Run

 

ANNOUNCEMENTS:

-The $40 Murph fee is due by Saturday, please get it in ASAP!

-If you are planning to attend the Billy Kochis Memorial Golf Outing as either a golfer or dinner guest, please get your registration form and money in by TODAY, May 23rd.  THANK YOU!

-We will be closed this Sunday and Monday for Memorial Day!


“He who rejects change is the architect of decay.  The only human institution which rejects progress is the cemetery.” – Harold Wilson

Progress and Develop The Power Clean and Snatch

05/22/14

REST DAY / MAKE UP / SKILL WORK

*Post results to comments

 

ANNOUNCEMENTS:

-The $40 Murph fee is due by Saturday, please get it in ASAP!

-If you are planning to attend the Billy Kochis Memorial Golf Outing as either a golfer or dinner guest, please get your registration form and money in by this Friday, May 23rd.  THANK YOU!

-We will be closed this Sunday and Monday for Memorial Day!



“If you don’t want to work you have to work to earn enough money so that you won’t have to work.” – Ogden Nash

STFU and Train