"Vagabond Memorial Day Workout + Vagabond Yoga Class @ 7:35 pm"(5.21.2014)

*Vagabond Memorial Day Workout on Monday, May 26th @ 9 am*


Join us for the second annual Memorial Day workout at Vagabond on Monday May 26th at 9AM. We’ll be doing “Murph”- please join this event if you plan to attend!
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Scaled Version: Murph
Run 1 Mile
100 Kettlebell Swings
200 Push Ups or Knee Push-Ups
300 Air Squats
Run 1 Mile
*Partition as you want for repetitions except for 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.

*Vagabond Yoga Class on Wednesday @ 7:35 pm*


I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense + Squat Cond/Upper Body Push Cond + Upper Body Press Assistance/Elbows/Core
A1. Barbell Strict Press @ 20×1, 3-4 reps x 3 sets, rest 1 minute between sets.
Go Up in weight from April 30th
A2. DB Box Step Ups, 6-8/each leg x 3 sets, rest 1 minute between sets.
B1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 30 seconds.
B2. Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.
C1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 60 seconds.
C2. Weighted Plank Holds x 45 seconds x 3 sets, rest 60 seconds.
B. Fitness Phase
Bend Intense/Upper Body Push + Upper Body Push + Lactate Training
A1. Deadlift, 4 reps x 3 sets, rest 1:30 between sets.
A2. DB Seated Press @ 31×1, 4-6 reps x 3 sets, rest 1:30 between sets.
B. DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1:30 minute.
C. 2 Sets of the following @ Hard Effort:
Row 200 Meters
10 kb swings @ 53/35
15 Burpees
10 kb swings @ 53/35
Row 200 Meters
Rest 8 minutes between sets
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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