THIS IS IT! The final workout we will ever post. It felt fitting to go back to where we started, so in honor of finishing where we started & everything along the way… we’ll take our final bow (originally called Ridiculousness)! Thanks again friends.
I’m not crying, you’re crying.
strength | skill
1a. backsquat 4×6 / no rest before completing squat jumps
1b. squat jump 4×12/ 2min rest
wod | RIDICULOUSNESS
5 rope climbs
50 KBS 2/1.5
50 GHD sit ups
50 back extensions
sub rope climbs with towel pull-ups. or supine pull-ups. or whatever you want 😉
sub ghd sit ups with straight leg weighted sit ups
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.