10 ROUNDS

WOD
10 Rounds For Time:
200m Run
3 Ring Muscle Ups (3 Muscle Up Swings and Pulls to the Hip/3 RIng Pull Ups Feet on/off Ground + 3 Ring Dips)

Nick FiorilliComment
BACK SQUAT FOURS

WOD
Back Squat
4-4-4-4-4
*Perform a set every 3:00
*Increase weight each set

POST-WOD MENTAL EFFING TOUGHNESS
5 Rounds Of:
20 Unbroken Wall Balls (choose weight )
*Rest 1 Minute Between Rounds
*If you fail to go unbroken, round doesn't count - so choose a medicine ball weight you know (or think you know) you can go unbroken)

Nick FiorilliComment
RECOVERY - POST MURPH

If you didn't do Murph yesterday do:
WOD
EMOM x 20 Minutes:
1 Power Clean
*Build Each Minute

If you did Murph yesterday do:
WOD
3 Rounds NOT For Time:
15 Russian KB Swings 53/35
15 Abmat Sit Ups
15 Box Jumps 24"/20"
*An EASY 800 Meter Run at any point during the workout--cannot be at the beginning and cannot be at the end
THEN
3 Rounds for Quality
3 Skin the Cats with :20 Hold at Bottom
:45 Supercouch, each leg
:45 Chest Opener on Floor

Nick FiorilliComment
MURPH 2019

WOD
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

SCALED
1 Mile Run
50 Pull Ups/100 Ring Rows
100 Push Ups
150 Squats
1 Mile Run

FITNESS
800 Meter Run
50 Ring Rows
75 Push Ups
150 Squats
800 Meter Run
*30 Minute TimeCap on FITNESS

Perform the pull-ups, push-ups, and squats as a chipper. Meaning you have to finish all pull-ups before moving on to push ups and all push ups before moving on to air squats.

Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. If you're unable to run, then row or bike. 

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.

Nick FiorilliComment
SLEEP WALK

WOD

In teams of 3:

"Sleep Walk"

7:00 Bike 100/70 Cals

Max Effort Devil Press 50/35

*3:00 REST*

6:00 Bike 75/50 Cals

Max Effort Front Rack Lunges 50/35

*3:00 REST*

5:00 Bike 50/30 Cals

Max Effort Dumbbell Squats 50/35

**Score is total reps combined from each interval

Nick FiorilliComment