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WARMUP
10 AIR SQUAT 10 SDHP 10 SNATCH 10 PRESS @PVC LIFT 1-5x7 BSQ @ 60 2-5x2 SN DL + 1 HSN 3A-3xME PULLUPS 3B-3xME HSPU WOD 5 RFT 5 POWER SNATCH @ 60 OF ABOVE 10 BURPEE TO TARGET 40 DOUBLE UNDERS
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 "Murph"
FOR TIME: 1 MILE RUN 100 PULL-UPS 200 PUSH-UPS 300 SQUATS 1 MILE 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. 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. WARMUP
800M RUN 1-10 GOBLET SQUAT LADDER WITH PARTNER 1-10 BOX STEP UP LADDER WITH PARTNER (PARTNER HOLDS 1 KB OVERHEAD) LIFT 12 MINUTES TO WORK UP TO HEAVY 3RM THRUSTER 50' SLED PUSH/PULL (ALTERNATE) AFTER EACH ATTEMPT WOD PARTNER "KALSU" 5 BURPEES AT THE TOP OF EVERY MINUTE MAX THRUSTERS IN REST OF MINUTE (135/95) BOTH PARTNERS BURPEE, ALTERNATE MINUTES TO COMPLETE THRUSTERS WARMUP
2X 10 DEADLIFT 20 AIR SQUAT 10 SDHP LIFT 1-1-1-1-1 DEADLIFT 1-1-1-1-1 SQUAT 1-1-1-1-1 POWER CLEAN WOD “300” For Time 25 Pullups 50 Deadlift @ 135/95 50 Pushups 50 Box Jumps @ 24/20 50 Floor Wipers @135/95 50 Single Arm KB Clean and Press @ 36 *touch floor each rep 25 Pullups WARMUP
10 AIR SQUAT 10 MB CLEAN 8 PRESS 8 PUSH JERK 10 AIR SQUAT LIFT 1-6x2 POWER CLEAN + CLEAN 2-6x2 PUSH PRESS + JERK 3-4x8 BACK SQUAT WOD FRAN 21-15-9 THRUSTERS @ 95/45 PULLUPS WARMUP
15 PVC DEADLIFT 15 PVC FRONT SQUAT 12 PVC SDHP 12 PVC SNATCH 12 PVC OVERHEAD SQUAT LIFT 1-7x1 BENCH PRESS 2A-BENCH; 5@70, 3@75, 3@80, ME @ 90 2B-4x5 WTD PULLUPS @ AHAP WOD 5 ROUNDS 5:00 EACH 400M RUN 5 SNATCH 10 BOX JUMP @ 30/24 *rest remainder of round if finish *snatch # increases each round 65/45, 95/65, 115/85, 135/95, 155/105 WARMUP
:60 SINGLE UNDERS 10 AIR SQUAT 10 MB CLEAN 8 PRESS 8 PUSH JERK WORK 1-5x1 CJ ; NO MISSES 2A-5xME HSPU 2B-5x3 PUSH PRESS @ 70 OF ABOVE CJ 3-4xME L-SIT WOD 10 AMRAP 10 KB SNATCH + 1 KB OHS @ 53/35 20 RING ROW 30 UB DOUBLE UNDERS WARMUP
2x5 WALL SQUAT 2x20 AIR SQUAT 2x10 GOBLET SQUAT 2x20 SINGLE ARM OVERHEAD WALKING LUNGE THEN 5-4-3-2-1 REST 2:00 1-2-3-4-5 KB FRONT SQUAT KB FRONT RACK LUNGE (EACH LEG) PUSH-UPS THEN 10 ROUNDS 10 SLAM BALL CLEAN TO THRUSTER @ 30/20 10 SLAM BALL THEN 300 SEC FLR WARM UP
3 ROUNDS NOT FOR TIME 200M RUN :30 GOBLET SQUAT HOLD (53/35) 20 PLANK TO PUSH UPS LIFT TEAMS OF 2 FOR THE WHOLE DAY 8 MINUTES TO FIND 1RM GROUND TO SHOULDER 2 MINUTES REST 4 MINUTES MAX PULL UPS, ONE PARTNER WORKING AT A TIME 2 MINUTES REST WOD "WITH OR WITHOUT YOU" FOR TIME: 50 KB DEADLIFTS (53/35) 50 KB SWINGS 50 GOBLET SQUATS 200M RUN WITH KB, BOTH PARTNERS RUN 200M RUN WITHOUT KB, BOTH PARTNERS RUN 25 KB DEADLIFTS 25 KB SWINGS 25 GOBLET SQUATS 400M RUN WITH KB 400M RUN WITHOUT KB 10 KB DEADLIFTS 10 KB SWINGS 10 GOBLET SQUATS 800M RUN WITH KB 800M RUN WITHOUT KB WARMUP
10 AIR SQUAT 10 DEADLIFT 10 OVERHEAD SQUAT 2X SNATCH PROGRESSION 10 PRESS LIFT 1-5x1 3 POS SNATCH (AHAP; HI, HNG, FLR) 2A-7x2 FSQ @ 50%+HANG KB 2B-7x2 DEFICIT HSPU WOD 20 AMRAP 5 GTO @ 70% 200m PLATE RUN (45/25) |
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