| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 -20:00 Pre-WOD Break/Prep (2 min) 20:00 – 60:00+ WOD (40 min) | There is arguably no bigger workout done throughout the year than Murph. It gives us the opportunity to bring together our community and celebrate all the work we’ve put in over the last year. Read the bio below: 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. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity. WL athletes should aim to complete the first run in at a pace that allows them to get right to work when they get back into the gym. Reps can be broken up any way the athlete chooses (ie. 5 pull-ups, 10 pushups, 15 squats…) Pullups and Pushups can be scaled as needed to allow the athlete to complete the workout. The final run is all about getting it done! | Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. GF athletes can look to run the first mile at a pace that is quick but not exhausting, they have plenty of work to do once they get back in the gym! Reps can be broken up any way the athlete chooses (ie. 5 pull-ups, 10 pushups, 15 squats…) Pullups and Pushups can be scaled as needed to allow the athlete to complete the workout. The final run is all about getting it done! | GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win! IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! IS athletes can look to run the first mile at a pace that is quick but not exhausting, they have plenty of work to do once they get back in the gym! Reps can be broken up any way the athlete chooses (ie. 5 pull-ups, 10 pushups, 15 squats…) The final run is all about getting it done! |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 8 200m jog 10 Groiners 10 Scap Push-Ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Kip Swings | Review Kipping Pull-Ups, Push-Up, and Air Squat |
PRE-WOD BREAK/PREP: 18:00 – 20:00 (2 MINS)
WOD: 20:00 – 60:00+ (40 MINS)
| OPTION 1 | OPTION 2 |
| “Murph” 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition Anyway You’d Like | “DB Murph” 1 mile Run 100 DB Rows 200 Push-ups 300 Squats 1 mile Run *Partition Anyway You’d Like |
POST WOD: 60:00+
| ACCESSORY | COOLDOWN |
| N/A | Foam Roll Quads, Lats, etc. |