Front Squat 2 x 8 – ALL sets at 85% of your 1 Rep Max or work to a heavy double


Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT – “Baseline”

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups


This week is rowing. Today we will focus on the start. 1/4, 1/2, full stroke then settle in to your rhythm for 10 strokes.



20 Minute AMRAP

5 Handstand Push Ups

10 Pistols alternating legs

15 Pull Ups



For time:
1 mile (1600m) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1600m) 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 (9kg) vest or body armor, wear it.