30 Rounds for time of:
5 Burpees
1 Ring Muscle Up
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FITNESS
On the 2:00 x 7 Sets:
72 Single Unders
9 Toes to Bar
3 Power Cleans (155/105)
Hero Reloads are in CFRC!!! Get them before they are gone!!! Perfect meal to refuel on after a workout. $10/meal. Make sure to sign your name and how many meals you take on the purchase sheet.
Hero Reloads are in CFRC!!! Get them before they are gone!!! Perfect meal to refuel on after a workout. $10/meal. Make sure to sign your name and how many meals you take on the purchase sheet.
OPEN & PERFORMANCE
Push Press
Build to Heavy Set of 5
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/16)
20 Dumbbell Hang Clean and Jerks (50/35)
FITNESS
Push Press
Build to Heavy Set of 5
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (14/10)
20 Dumbbell Hang Clean and Jerks (35/25)
Hero Reloads are in CFRC!!! Get them before they are gone!!! Perfect meal to refuel on after a workout. $10/meal. Make sure to sign your name and how many meals you take on the purchase sheet.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
“Murph” takes 30 to 60 min to complete. Make sure you arrive early enough to finish the workout before the gym closes at 11AM. Drink plenty of water and wear some RED WHITE and BLUE gear! The coach will keep the timers going continuously. Warm up on your own, and start whenever you want, as long as you are done by 11AM.
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.
