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.
Not good that I had an 18% drop from Rnd 1 to Rnd 3. I had to use a regression for the L-Pull ups, and did a tuck instead of a full L. Pushups dropped off dramatically- not good. I need to work on my KB swing form as I am not exploding upwards through my hips as I am supposed to. (I have too much of a squat at the lowest point.) I’ll practice with a 15lb tomorrow just to get the feel for the form. (No one’s perfect!)
Yep – thrusters and pull ups, my two least favorite. My shoulders are still really weak, but I was able to get a smoother go through on the pull ups my second time around which means my warm up sucked. Oh well… plenty of time to cut off of this one.
