Workout of the Day: Monday, 5.27.19

Murph18Ready.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 Sets:
10 Seated Hip Rotations
10 Pause Jump Squat
10 Cossack Squat
10 Pillar to Plank
10 Scap Push up
10 Scap Pull up
then
Run 400m

CONDITIONING:
"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". It's been re-named "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.

Justin McClintock