Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…
-Lat Foam Roll
-Thoracic Spine Foam Roll
–Banded Lat Stretch
Followed by…
Three rounds of:
100 Foot Single Arm Overhead Carry (each arm)
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
10 Dumbbell External Rotations (each arm)
10 Reverse Snow Angels
100 Foot Sandbag Bearhug Carry
A.
Every 2 minutes, for 16 minutes (8 sets of):
Split Jerk
Sets 1-3: 2-3 reps @ 72.5-77.5%
Sets 4-6: 1-2 reps @ 82.5-87.5%
Sets 7-8: 1 rep @ 92.5+%
B.
Five sets of:
4 Push Press @ 70+%
Rest 2 minutes between sets
C.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces…
“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile
If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. https://www.navy.mil/ah_online/moh/murphy He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
C.
Three sets of:
45-60 Second Face Up GHD Hold
100 Foot HEAVY Suitcase Carry (each arm)
Athlete Training Notes
Memorial Day Murph, nothing more to say! Enjoy the day with friends, grab your crew, and let’s suffer together! Note in the comments how you perform the workout this year!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Plyometrics
Four sets of:
25 Pogo Hops*
Rest as needed
*Hold a PVC pipe or empty barbell on your back.
Followed by…
Five reps of:
Seated Double Broad Jump
*Sit on a box that puts your squat at parallel. Jump as far forward as you can. As soon as you land, jump one more time. Rest as needed between sets.
Followed by…
Five reps of:
Low Box Seated Box Jump
*Sit on a box that is 1-2″ below parallel. Jump up and LAND TALL on another box. Rest as needed.
Strength Accessory
Five sets of:
50 Foot Hand Over Hand Rope Pull
8-10 Dumbbell Bench Press
Max Unbroken Push-Ups
Rest as needed
*Use dumbbells that make 8 reps a struggle.
Gymnastics Skills EMOM
Option A:
Three to Four sets of:
4-5 Tempo Wall Facing Deficit Strict Handstand Push-Ups (4/2″) @ 31X1
Rest as needed
Option B:
Fifteen to Twenty reps of:
Tempo Wall Facing Strict Handstand Push-Up @ 41A1
*Wall walk up, then lower down for 4 seconds, roll off the wall, then wall walk back up and go again.
35-54:
Option A:
Three to Four sets of:
4-5 Tempo Wall Facing Strict Handstand Push-Ups @ 31X1
Rest as needed
Option B:
Fifteen to Twenty reps of:
Tempo Wall Facing Strict Handstand Push-Up @ 41A1
*Wall walk up, then lower down for 4 seconds, roll off the wall, then wall walk back up and go again.
55+:
Option A:
Three to Four sets of:
4-5 Strict Handstand Push-Ups to 2” riser @ 31X1
Rest as needed
Option B:
Fifteen to Twenty reps of:
Tempo Strict Handstand Push-Up @ 41A1
*Wall walk up, then lower down for 4 seconds, roll off the wall, then wall walk back up and go again.”
Monostructural
Ten rounds of:
2 Minute Bike/Ski/Row/Jog @ Endurance Pace
60 Second Bike/Ski/Row/Jog @ Flux Pace
Endurance Pace = Something you can hold for 60 minutes.
Today’s Flux Pace = 120% of Endurance Pace