WOD:
For Time:
21-18-15-12:
Snatch
Burpees
KBS
Squats

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WOD:
7 Rounds for Quality:
7 Strict Pull Ups
7 SHSPU
57 DU
Post WOD: Plank Holds

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12 min EMOM: Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 S2OH

WOD:
8 min AMRAP:
8 DL
8 Hang Power Cleans
8 S2OH

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WOD:
2x Through for Max Reps:
On a running clock: Rotate every 2 minutes:

Ab Mat Sit Ups
Lunge Steps
Hip Bridges
Step Ups

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HERO WOD: MURPH



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

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---

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.

Foundational Movement Day: Front Squat

WOD:
5 RFT:
15 Thrusters
15 T2B

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Clean & Jerk Work

WOD:
6x Through for Quality:
10 SA DB Clean & Jerk (5 R/5 L)
10 Single DB Devils Press (alt. arms)
1 TGU R/L
1:00 Rest

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WOD:
11 min AMRAP:
8 SHSPU or 8 Strict Press
25’ HSW
50 DU

Post WOD: You have 6 min to complete:
50 Ab Mat Sit Ups
50 Hip Bridges (with 1 sec hold at the top)

If you finish with time left: Accumulate as much time as possible in a L-sit hold.

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Memorial Day Murph Prep:

For Time:
3:00 Run
50 Pull Ups
3:00 Run
100 Push Ups
3:00 Run
150 Air Squats
3:00 Run
20 Pull Ups
30 Push Ups
40 Air Squats
3:00 Run

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Snatch Work

WOD:
14 min AMRAP:
5 Snatch
14 Box Step Up/Overs

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Memorial Day Murph Prep WOD:
25 min AMRAP:
10 Pull Ups
20 Push Ups
30 Air Squats
1:00 Rest

Post WOD: Optional 10 min Run

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FMD: Push Press
Optional: EMOM 8 min: 5 Push Press

WOD:
5x: on a running clock:

Every 2 minutes you have:

12 HSPU

In the remaining time: Max Rep Ab Mat Sit Ups

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Hang Squat Clean Work

WOD:
2 Rounds:
50 KBS
2:00 Max Reps: Box Jumps
20 Hang Squat Cleans
2:00 Max Reps: DU
20 T2B
2:00 Rest

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WOD:
5K Burpee Run

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DL Work

WOD:
10 min AMRAP:
Ascending ladder
3/3, 6/6, 9/9...
SDLHP
Thrusters

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