May 27, 2024 – Competition Program

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.
————————–
“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!