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Don’t neglect your hip adductors.

Strong adductors help stabilize the pelvis, protect the groin, improve squat and lunge mechanics, and support better athletic movement.

They’re not just “inner thigh” muscles. They’re part of the foundation for proper mechanics in sport and everyday life. Train the adductors as you would train the glutes. Use isometrics to start but progress into dynamic movement patterns and deceleration exercises.

Happy Watermelon Crushing!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 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.”

Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 20-lb vest or body armor, wear it.