“Strict Goblet Squat Murph”

For time:

1 mile Run

100 Strict Pull ups 

200 Push ups

300 Goblet Squats (26)

1 mile Run

1:22:47

Did 20 sets of 5-10-15. ALL SETS 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.

“DB Farmers Runs” & Goblet Squats...

“DB Farmers Runs” - 100lbs x 20 ————————————————————————

“Tapping into the right movement can radically change your body.

Find that missing ingredient and you'll build more muscle faster, drop fat quicker, and kick any ass on any field of play. And I'm going to tell you what that missing ingredient is for most weight-trained men. Ready?

It's the loaded carry.

The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly. 

Get back to me after doing these for three weeks. Obviously, your grip will be better. Your legs will be stronger. You'll discover that the weight room isn't that tough any more. You'll look leaner, but be bigger. Now get to work”. - Dan John 

PM: Driveway

Goblet Squat - 5x5 @ 97lbs.

My legs and mobility feel great doing these. The limiting factor is actually my arms/hands. My biceps were smoked after 25 reps. Find the heaviest bell fan can and give them a try

9-7-5 Legs...

Goblet Squats

65-70-75

70-75-80

75-80-85

Then, 2x5 reps @ 125lbs

Overhead Walking Lunges 

3x4 steps @ 100lbs 

Gironda 8x8 - Legs...

Goblet Squats - 8x8 @ 80lbs 

Snatch Grip Deadlift - 8x8 @ 185lbs*

Double Kettlebell Front Squats - 8x8 @ 44lbs*

*Superset

Cash Out: 10x30M Sprints 

“Farmers Runs”...

Goblet Squats - 3x3 @ 125lbs then, 

Farmers runs - 17x 50M @ 160lbs

200 Russian Swings & “Goblet Squat Mile”...

I did timed two-handed swings with the 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 20 sets of 10 - 200 reps  in 9 minutes and 45 seconds.

Cash Out:

Five Rounds of:

10 Goblet Squats (35)

320M Run

16:19 

SLOW AS HELL. “Feels like - 100F🔥”. 

"Kettlebell Alexander"

5 Rounds
31 Goblet Squats (53)
12 Power Cleans (155)
48:52

*Rx is 135lb back squats & 185lb power cleans.

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.