Strength/Skill: 15 mins to work on your (ring) muscle-up: If you have your muscle-up already, accumulate 3 sets of max reps during the allotted 15 mins. If you're close to getting one, work on the transition, and make some attempts at getting that first one! If you're still a ways from getting one, work some strict ctb pullups and ring/p-bar dips (use bands where needed).
Conditioning: Teams of 2 (1 person working at a time) 3 rounds: 100m sled push (70/25) 30 GHD Situps 100m sled push (70/25) 30 TTB
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". 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.