Day 5 is done and I’ve said this every time, but that was the toughest one yet! Everyone did a great job, and really gave their all. Tomorrow is going to be a warm day, so hydrate, hydrate hydrate. I would highly recommend abstaining from any alcohol consumption tonight, and save it for after the workout. There will be food and drinks afterwards, so stick around after the workout and relax, and spend some time with your fellow athletes. If you have a special dish you want to bring. Feel free!
Start time tomorrow will be 0900. I know I’ve been saying 1030, but due to the heat, we will start earlier as a precaution against possible heat injuries. There will be 2 heats, so that we don’t crowd the rig too bad. Important note. Take care of any bathroom requirements before the workout starts, as we will not have a bathroom nearby to use. The closest one will probably be the shoppette on 72nd. Without further ado, the final workout in our first annual Week of the Hero!
Warm Up
1 lap each
Butt kickers
High knees
Shuffles
Carioca
Bear crawl
Inch worm
Shoulder prep drill
The Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
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.
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