Open Gym and General Programming
3min (strapless) row
- 3x10"/10" PVC Back Squat
- 3x10"/10" PVC Good Morning
- 3x10"/10" PVC Deadlift
Crossover Symmetry Activation
5min working on Good Mornings skill
- 3x1 Back Squat for ME
- 3x3 Good Mornings for ME
**NOTE: PLEASE SCALE AS NEEDED... DONT DO A WEIGHT THAT RUINS THE POINT OF THE WORKOUT
- 3min row
- 1x gluten free
- Crossover Symmetry iron scap
- PC Lengthening (also look at local tack and stretch with ham/glute on barbell)
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.