''Lily''...

2 rounds for time

15 Back Squats 185

Run 1 Mile

23:35

* 15 unbroken round one & 8/7 round two

*Back squats from the rack *

RX was 245/175

"Abbate"...

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

39:53 Rx

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Double Jerry"...

For time:
Run 1 mile
Row 2K
Run 1 mile
Row 2K
Run 1 mile
47:45 Rx

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry"...

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time:

Run 1 mile

Row 2K

Run 1 mile

25:20 Rx (PR of 1:43!)

(1st Mile -7:50/9:10- 2K Row/2nd Mile - 8:20)

"Murph"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Break up the Pull ups, Push ups, and Squats as needed. You must start and end with the 1-mile Runs.

40:04 Rx - (2:17 PR)

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.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer was built.

Overhead Squat 5x5 & 1 Mile Run....

Muscles Targeted during OHS: Legs, Glutes, Upper back, Delts

115x5

135x5

155x5

185x5 (10# PR)

215x4 - lost it on rep # 5.

Would have been a 40# PR!



Cash Out - 1 Mile Run

“MURPH with 20# Vest"

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

58:32 (with 20# Vest) - Pull Ups & Push Ups unbroken

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.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

1 Mile Run

1 Mile Run - 6:39 (20 second PR)

3:13 first 800M

3:26 last 800M

@ 95F

“MURPH”...

“MURPH” For Time:

•1 Mile Run

•100 pull ups

•200 Push ups

•300 squats

•1 mile run

42:21 Rx - 1:34 PR

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.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.

"Murph"...

My training look like this today:

1 mile Run - 7:29
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 8:27

Total time until completion: 40:50  PR! 

I took a full 8 minutes off my time from my last attempt. I focused on FULL RANGE OF MOTION and went at max effort. My time improvements will be incremental from here.

I am taking tomorrow off from training. I need it!

"Murph"...

My serratus anterior are still killing me from the 60 reps of standing barbell presses on Friday.

My training look like this today:

1 mile Run - 7:30
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run - 7:52
 
Total time until completion: 48:50
 
I am taking tomorrow off from training. I need it!