18 min AMRAP:
8 Double DB Push Press 35/50
6 Double DB Burpee Box Step Overs (35/50, 20/24)
4 Double DB Snatch (35/50)
2 BMU
1 min Rest

Post WOD:
10 min for Quality
10 Vups
10 Alt Arm Double DB Seated Zpress

For Max Load: 22 min
3 DL
3 Power Cleans
3 FS
3 Jerks

7 min AMRAP:
1/1/1/1, 2/2/2/2, 3/3/3/3…etc (95/135)
DL
Power Cleans
FS
Jerks

For Time:
30 RMU
30 Hang Power Snatch (95/135)
30 Lateral BOB

***Comp: Finish with Max rep RMU IRT with a MAX of 30 more.

Post: 10 min for quality:
8 side plank leg raise R/L
10 Vup or Tuck Ups
12 DB push up position drags

12 min EMOM Squat Clean & Jerk

11 min AMRAP:
8 Squat Clean (105/155)
SHSPU (reps increase by 2 per round) 2/4/6/8/10…

Partner WOD:
You Go I Go 30 min AMRAP:
1000m Row
60 T2B
80 KBS (35/53)
100 AMSU

DL Strength 5-5-5-5-5

For Time:
21-15-9:
DL (Rx: 155/225, Comp: 205/315)
Box Step Ups (double reps, aka: for todays number R + L = 1 rep) (20/24)

Memorial Day - Mon. 5/25 - Holiday Schedule 1 Class ONLY at 10 AM

MURPH
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air 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.

Wear your RED, WHITE AND BLUE

Partner Kelly - You Go/I Go
5 RFT:
400m Run
30 Box Jump Up (20/24)
30 Wall Balls (14/20, 9/10’)

For Time:
12/9 RMU
25 Hang Power Cleans (115/175)
12/9 RMU

5 min Rest

For Time:
15 Power Snatch (75/115)
24/30 Cal Echo Bike
15 Power Snatch (75/115)

Back Squat: 10-10-10-10

For Time:
30-20-10:
Single DB Lunge Steps (35/50)
Single DB Hang Power Snatch (35/50)

TnG Power Clean 4-3-3-2-2-2
Regrip Clean Pull 3-3-2-2-1-1

10 min AMRAP:
8 Power Clean (95/135)
40 DU
4 WW

On 35 min Clock:
1000m Run

If planning on ½ or partner Murph for Memorial Day DO:
2 Rounds:
25 Pull Ups
50 Push Ups
75 Air Squats

If planning on full Murph DO:
1 Round:
60 Pull Ups
110 Push Ups
160 Air Squats

IRT: Max distance Run, with a max of 1600m

15 min AMRAP:
50’ Double DB Front Rack Walking Lunge (35/50)
10 Double DB Hang Power Cleans (35/50)
20 C2B (Comp: 10 BMU)

Post:
6 min for Quality:
Max Rep Strict Pull Ups

*** every time you break your SPU you have 8 Plank Push Ups

12 min AMRAP:
8 Clean and Jerk (Rx: 75/115, Comp: 95/135)
4 Wall Walks (Comp: HSW)
8 Thrusters (Rx: 75/115, Comp: 95/135)
8 Lateral Bar Over Burpee

Post WOD:
12 min Work up in load on complex:
2 Power Clean & Jerk + 2 Thrusters

For Time:
21-15-9:
OHS (65/95)
Cal Row

Post:
Superset: 12 min
250m Row Sprint
10 Double DB Box Step Ups
1-1:30 rest