Swim Upper Body Warm up

Split Jerk

4 x 3

Med Ball Throw

4 x 3

DB Bench Press

4 x 8

DB Lateral Raise

4 x 8

Clapping Push-Up

4 x 3

Dip

3 x 15

Standing DB Press

3 x 8

Handstand Walk

3 x 10

1-mile Run

Swim Upper Body Warm up

Bar Muscle Up

4 x 3

Medicine Ball Slam

4 x 3

Barbell Rows

4 x 8

Pull Downs

4 x 12

1-Arm DB Row

3 x 8

Pull-Up

3 x 12

Paloff Press Walk Out

3 x 5

DB Reverse Fly

3 x 12

Hammer Curl

3 x 12

DB Bicep Curls

10 x 10

Foam Roll IT Bands

1 x 1:00

Band Warmup

3 x 10

WORLD'S GREATEST STRETCH

3 x 5

A Skips

2 x 20

Forward Bound

2 x 20

Sled Sprints

3 x 15

Squat Clean

4 x 2

Depth Jump

3 x 3

Deadlift

4 x 8

Step Down

3 x 5

Walking Lunges

3 x 20

Partner Nordic Hamstring Curl

3 x 5

Plank Pulls

3 x 8

1-mile Run

Active Recovery

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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. First posted 18 August 2005. For time: 1mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Swimming Upper Body Warm up

Incline Bench Press

12, 8, 5, 3, _

Feet Elevated Inverted Row

4 x 8

Band Pull-Apart

4 x 20

Gorilla Row

3 x 8

Z-Press

3 x 8

Cable Chest flys

3 x 12

Pull Up Hold

3 x 0:30

Tricep Pushdown

1 x 100

Barbell Bicep Curl

1 x 100

1-mile Run

Biking

1 x 5:00

WORLD'S GREATEST STRETCH

2 x 5

Inchworm

2 x 5

American KB Swing

3 x 5

Broad Jump

3 x 2

Back Squat

4 x 8

Seated Single Leg Press

4 x 12

DB Lunges

4 x 8

Lying Leg Curl

4 x 8

Leg Extension

3 x 20 @ 0:10

Calf Raise

3 x 25

Hip abduction/adduction machine

3 x 20