Plate Carrier/Weighted Vest Workouts

AJ Iaquinta

When I don't feel like heading to the gym but still want to get in a great workout I usually strap on my plate carrier (A.K.A.: P.C.). There are a few reasons I love working out with a P.C. or weighted vest;

  1. I can use it anywhere (although I do get some looks...).
  2. even simple movements become exponentially more difficult.
  3. they are great for short HIIT style workouts that build both cardiovascular and muscular endurance and strength. This allows me to develop the strength and endurance I need for hucking my pack up and down the mountain but distributes weight more evenly and puts less strain on my back than if I were to simply use my pack. 
  4. I feel like a bad ass wearing one.

All joking aside that last point actually has pushed me through some really difficult workouts. Every time I find myself sucking wind while wearing my P.C. I remember there are actual hard Mutha Effers out there who fight in these things. That really puts things in perspective for me when I feel like quitting because I am "tired". 

Here is one of my "go-to" P.C. workouts

For time:

20 Push Ups

10 Burpees

50 Air Squats



Another good one is

For time:

3:00 Jump Rope

10 Burpees

20 Push Ups

30 Air Squats

And of course there is the grand daddy of PC workouts, the Hero WOD known as the 'MURPH Challenge'. Named after Navy Seal Mike Murphy who died in Operation Red Wings in 2004 and whose story is famously told in Marcus Luttrell's 'Lone Survivor' book which was also made into a major motion picture. This workout was reportedly one of Murphy's favorites. Every year on Memorial Day Weekend tens of thousands of participants around the country participate in the Murph Challenge in remembrance of Mike Murphy and all of our warriors lost. it is probably the best "gut check" workout I can imagine.  

For Time:

1 Mile Run

100 Pull-ups

200 Push ups

300 Air Squats

1 Mile Run


For more information on the Murph Challenge check out;




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