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Workout Of The Day

Hero WOD Murph 31.5.25 (GM)

  • PRO/ROOKIES:

Hero WOD “Murph”

For time:
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.

Endurance WOD

36 min AMRAP 

400 m Run, 1 min REST 

500/400 m Row, 1 min REST 

30/24 Cal Echo Bike 1 min REST 

  • Heavy Day:
  • The Full Body series

Upper Body Focused

A1. 4 x 8-10 Front squat

A2. 4 x 8-10 Sumo Deadlift High Pull

A3. 4 x 8 Strict pull ups (weighted if possible)

A4. 4 x 8-10 Bench press

A5. 3 ss 12 Dumbbell bent over row + 10 chest dips

A6. 3 ss 10 bicep curl to press + 12 cable tricep extension

A7. 3 ss 20 Plate Sit ups with rotation+ 40 sec KB Farmers March

Lower Body Focused

B1. 4 x 10 Romanian Deadlift

B2. 4 x 16 Back Rack step back Lunges

B3. 3 ss 12 Wide Stance Leg Press + 40 sec banded lateral Squat Walk

B4. 4 x 10 Wide grip Bent Over Row

B5. 4x 8-10 Pike Push ups

B6 3 ss 12 TRX Reverse grip Row + 12 Incline DB Chest Flies

B7. 3 ss 15 Floor crunches + 8 Strict knees to chest + 20 Bird Dog(10R/L)

  • Functional Body Building:

Upper body FBB

A1. 3 sets of: 1’ Row 20 Cable face pulls 10 Yoga push ups

A2. 4 sets of : 7-7-7-Max BB Bench Press

A3.3 sets of: 12 Incline Bench Press 20 Deficit Push ups

A4.3 sets of : 10 Inverted Skullcrushers 10 Front raises

A5: 3 sets of: 20 tuck ups 20 Side bend

Lower body FBB

A1.3 sets of: 1’ Run 8-8 Suitcase KOT Split Squat 20 Calf raises

A2.4 sets of : 8-6-4-max Back Squat

A3. 4 Sets of: 12-12 Cossack Squat

A4.3 sets of: 12 Goblet Tall Kneeling to Standing 15 Leg Curls 15 Jump squat

A5.3 sets of : 10-10 Back step Lunges 6 Nordic Hamstring Curls

Mixed FBB

A1.3 sets of: 1’ Bike 10 Db deadlift 10 Db Pullover

A2.4 sets of : 9-7-5-3 Deficit Deadlift

A3.4 Sets of: 10 Db Bent Over Row

A4.4 sets of: 15 Supinated Grip Row 15 Face Pulls

A5. 3 Sets of: 15 Spider Curls 15 Incline Curls

 

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