Memorial Day MURPH
Murph
1 Mile Run
100x Pull-ups
200x Push-ups
300x Squats
1 Mile Run
[51:20] & [1:06:20]
Workhorse: Training
Mobility: Front rack, fore arm, stretching and thoracic spine ~15:00
WOD: Team Cindy
20:00 round robin
5x Pull-ups
10x Push-ups
15x Squats
[31+18]
Workhorse: Training ‘Murph-prep’
30:00 Cindy (AMRAP)
With 20# Body Armor
‘Keep it simple. Just move with purpose’ – Jocko
12 rounds
Workhorse: WOD
Did the daily WOD with the 30# Weight Vest. Hoooyah…
For Time: 12 Days of Xmas
1 Wall Climb
2 Burpees
3 Deadlift (95#)
4 Pull-ups
5 V-Ups
6 Jumping Lunges
7 Push Press (2×35#KB)
8 Sit-Ups
9 Push-Ups
10 Box Jumps
11 Cleans (95#)
12 Toes To Bar
[41:23]
*Felt harder than Murph to be honest.
Workhorse: Training
“Aristodemus”
Evo #1
1-rep-max clean
-Time cap 6 minutes
[205#]
Evo #2
5x Rounds for Time:
10x Deadlifts 225/135
50m Farmers Carry (AHAFP)
10x Burpees Over Bar
[11:45]
Evo #3 – ¼ Murph
5x Rounds for Time
5x Pull-ups
10x Push-ups
15x Squats
[4:46]
Bag Work: 12x 1:30 Rounds
**About the workout:Aristodemus was one of the guys from the movie 300. In the film, he was renamed Dilios, and was the guy who lost his eye and went back to heroically rally the rest of the Spartan army. In reality, he was shunned for refusing to die in battle like a man, when he lost his eye due to a crippling infection. So the film got it half right.
However, being disgraced lit a fire in Aristodemus’ belly that could only be quenched with the lung and brain matter of his enemies. In the battle of Plataea, Aristodemus became a veritable whirlwind of death when he embarked on a berserker-like suicide charge so ferociously badass that the stubborn Spartans decided to posthumously forgive him, and gave him a proper burial. Not bad for a guy with one eye and nothing to lose.