STRENGTH:
Superset:
Front Squat: 5-5-5-5-5
Strict Press: 5-5-5-5-5

WOD:
5 min AMRAP:
30 DU
8 DB Thrusters (35/50)

STRENGTH:
10 min EMOM: 3 Power Cleans

WOD:
9 min AMRAP:
Ascending ladder: 5/5, 10/10, 15/15....
KB Swings (Rx: 35/53)
Ab Mat Sit Ups

Memorial Day Schedule:  10am Class Only Today!

HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

* If you've and would like to wear a weight vest or tactical gear, you are welcome to that.

---

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.

Day 1 of the West Regional Competition!!! Let's Go Mitch!

WOD:
15 min AMRAP:
3/3, 6/6, 9/9...
WB
RMU

*25’ handstand walk after each round

STRENGTH:
Superset:
7-7-5-5-3-3 DL
10/15 Calorie Sprint on the Rower, Ski Erg or Assault Bike

WOD:
6 min AMRAP:
30 DU
7 Power Cleans (75/115)

STRENGTH:
10-8-6-4-2 Bench Press

WOD:
For Time:
21-15-9:
Double DB Squats (35/50)
SA DB S2OH Right (35/50)
SA DB S2OH Left (35/50)

WOD;
For Time:
50 Pull Ups
1200m Run
50 T2B
800m Run
50 KB swings 35/53, Kids 26#
400m Run

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
8 min AMRAP:
12 Bar Facing Over Burpees
12 Snatch (95/135)

STRENGTH:
13 min EMOM 1 Squat Clean & Jerk

WOD:
3 RFT:
12 Front Squat (Rx: 95/135, Comp: 125/195))
9 C2B
6 BMU

WOD:
TABATA: 8x: :20 on, :10 off with 1:00 transition between movements:

T2B
Ab mat sit ups
Assault Bike Cals
Med Ball Russian Twist (10/14)
V-ups
Superman hold

5x:
Rowing/Ski Erg Intervals:
:45 sprint
2:15 Rest

WOD:
9 min AMRAP:
15 DL (Rx: 105/155, Comp: 155/225)
30 DB Hang Snatch (35/50)

STRENGTH:
Front Squat 5-5-5+ with :30 front rack hold after each set

WOD:

For Time:
75 WB (14/20, 9/10’)
75 Rig Touch Burpees
75 Thrusters (35/45)

WOD:
5 RFT:
5 RMU
15 HSPU
400m Run

STRENGTH:
DL 10-8-6-4-2
Back Squat 10-8-6-4-2

WOD:
5 min AMRAP:
5 Power Clean (95/135)
15 Air Squats

STRENGTH:
Every 90 seconds for 15 minutes:
3 re-grip Squat Snatch

WOD:
5 RFT:
20 DB Snatch (35/50#)
20 WB (14/20#, 9/10')