STRENGTH:
12 min EMOM: Complex:
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
12 min AMRAP:
35 DU
10 Power Snatch (55/75)
35 DU
10 Hang Power Snatch (55/75)

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

WOD:
10 min AMRAP:
15 DL (155/225)
15 SA DB S2OH Right (35/50)
15 SA DB S2OH Left (35/50)

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

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

---

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.

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

Murph Options: Do it alone, or with a partner.

* If you have a weight vest and want to wear it, you are welcome to do so! BUT, only if you have completed Murph before with all Rx movements, and non-partitioned. If you have not done this yet, then no weight vest please. Do it this year, and earn the vest for next year.

*1 Hour Time Cap

---

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.

WOD:
5 RFT:
25 KB Swings (35/53)
15 Box Jumps (20/24)

Post WOD:
50 Box Step Ups

STRENGTH:
10 min to build to a heavy Thruster triple

WOD:
For Time:
21-15-9
Thrusters (65/95)
T2B
Bar Facing Over Burpees

WOD:
18 min AMRAP
50 DU
12 HSPU
300m Run
6 RMU

STRENGTH:
12 min EMOM: 1 Clean & Jerk

WOD:
For Time: Grace
30 Clean & Jerks (95/135)

"Tabata This!"

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Ab Mat Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight consecutive intervals. Tabata This scoring is the least number of reps performed in any of the eight intervals for each different movement.

WOD:
"Almost 2019 Age Group Qualifier 4"
12 min AMARP:
45 Thrusters (65/95)
45 T2B
45 Cleans (65/95)
45 C2B

Post WOD:
100 Hollow Rocks
Accumulate 2:00 Superman Hold

STRENGTH:
15 min to work to a heavy Squat Snatch OR 15 min to work on Squat Snatch technique

WOD:
10 min AMRAP:
30 SA DB Snatch (35/50)
200m Run

WOD:
8 RFT:
4 RMU
10 S2OH (105/155)

STRENGTH:
Back Squat 10-10-10-10-10

WOD:
7 min AMRAP:
20 Single DB Box Step Overs (20/24, 35/50)
15 Box Jumps (20/24)
10 Bupree BJ Overs (20/24)

STRENGTH:
6-5-4-3 Tng Power Snatch

WOD:
"Almost 2019 Age Group Qualifier 5"
For Time:
30 Snatches (95/135)
30 SHSPU

STRENGTH:
Front Squat 5-4-3-2

WOD:
15 min AMRAP:
400m Run
10 Strict Pull Ups
30 Wall Balls (14/20, 9/10')