6 min EMOM:
3 Thrusters
3 Perfect Strict Pull Ups

For Time:
50 Thrusters (65/95)
50 C2B
800m Run
25 Thrusters (65/95)
25 C2B
400m Run

2 Rounds: On a running clock 2 min Max Rep/Hold Work:
Burpee Pull Ups
HSW
Double DB Ground to Overhead (35/50)
T2B
Ring Dips
Sandbag Bear Hug Hold (Every drop -5 reps from your total score)

7 RFT:
6 Front Squats (Rx: 95/135, Comp:125/185)
4 SHSPU (Comp: Deficit SHSPU)

Post: 3 Burnout sets Double DB Z-press
90 sec. rest between rounds

Aerobic Capacity Day
2 Rounds for Pace Execution:
5x Through:
90 sec Easy Pace
30 sec Fast Pace
60 sec Moderate

*Rest 3 min between ROUNDS

For Time:
9-6-3:
BMU
Power Clean (Rx: 105/155, Comp: 155/225)

Rest 1:00

21-15-9:
SPU
DL (Rx: 105/155, Comp: 155/225)

For Time:
800m Run
Then:
50-40-30-20-10:
WB 14/20, (Rx: 9/10, Comp: 10/11)
Box Jumps 20/24)

Then:
800m Run

15 min AMRAP:
10 Double DB Snatch (35/50)
5 RMU (Comp: 5 Semifinal Ring Complexes)
10 Double DB Box Step Over (35/50, 20/24)
5 SHSPU (Comp: 5 Chest to Wall HSPU)

3-3-3-3 Hang Squat Cleans
3-3-3-3 Front Squat

7 min EMOM:
1st 30 seconds Pick one: SU, DU, SU Crossovers, or DU Crossover.
2nd 30 seconds Front Plank

For Time:
10 WW
20 T2B
30 KBS (35/53)
40 AMSU (Comp: Vups)
50 Box Jumps (20/24)
40 AMSU (Comp: Vups)
30 KBS (35/53)
20 T2B
10 WW

Complex for Load:
3 Power Cleans
5 DL

On 12 min clock:
In Teams of 2:
0-8 min Max Cal Row
8-12 min Max Rep Power Cleans (95/135)

Memorial Day - Holiday Schedule
One 10 AM Class ONLY (10 am - 11:30 am)

HERO WOD: MURPH

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

*If your fitness supports it, wear a vest or body armor.

---

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.

Complex from the Floor:
2 Front Squats
2 Jerks

7 min AMRAP:
10 Thrusters (65/95)
16 Box Step Overs (20/24)

15 min Snatch Complex EMOM:
2 Power Snatch
2 Hang Power Snatch

9 min AMRAP:
3/3, 6/6, 9/9…
Power Snatch (55/75)
BFOB

15 min AMRAP:
120’ Single DB OH Lunge (35/50)
35 T2B
120’ HSW 120’

Post:
5 min to accumulate as many SHSPU as possible.

Live by DL EMOM

6 min AMRAP:
20 KBS (35/53)
15 AMSU (Comp: V-Ups)