WOD:
23 min AMRAP:
300m Run
20 Bar Over Burpees
20 Front Squats (65/95)
20 Hand Release Push-Ups

WOD:
"Annie"

For Time: 50-40-30-20-10
- DU
- ABMAT Sit-ups

Post WOD:
3-3-3-3 Power Clean

No Independent Open Gym from 10:30-Noon Today!

For Time:
1500m Row
30 DB Shoulder to Overhead 35/50
30 Strict Pull Ups
50 KB Swings 35/50

STRENGTH:
Overhead Squat 4-4-4-4
7 min EMOM: 1 Squat Snatch

WOD:
For Time:
3000m Run

STRENGTH:
DL: 10-8-6-5-4

WOD:
2 Rounds Max Rep:
1 min Assault Bike Calories
1 min DB Power Clean (35/50)
1 min Rope Climb
1 min V-ups
2 min Rest

HERO WOD: MURPH



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

* If you've got a 14/20 pound vest or body armor, wear it.

2 WOD Options:
1. By yourself, non-partitianed
2. With a partner, non-partitioned

---

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.

HERO WOD Special Event at 10:30 AM!

STRENGTH:
8 min EMOM: 1 Power Snatch

WOD:
13 min AMRAP:
4 Ring MU
6 Power Snatch (75/115)
8 Stationary Back Rack Lunge (75/115)

WOD:
2 Rounds of Max Reps: 2 min of Work/1 min Transition
- Calorie Row
- DB Thruster (35/50)
- T2B
- HSPU

STRENGTH:
Jerk: 5-4-3-2-2-2-1
Strict Press 7-7-7-7

WOD:
6 min AMRAP:
6 Burpee BJ Overs (20/24)
30 DU

WOD:
20 min AMRAP:
- 21 WB (14/20)
- 15 Alternating DB Snatch (35/50)
- 9 BMU
1 min Rest

STRENGTH:
Deadlift 4-4-4-4-4

WOD:
6 RFT
- 5 Power Clean (95/135)
- 7 Push Press (95/135)
- 15 Air Squats

WOD:
16 min AMRAP:
300m Run
3 Squat Snatch (95/135)
6 Overhead Squat (95/135)
9 T2B
12 HSPU

STRENGTH:
Bench Press 5-5-5-5-5
SDLHP 5-5-5-5-5

WOD:
For Time:
30 SDLHP (75/115)
20 Bar Facing Over Burpees

WOD:
3 Rounds of:
1 min of work, 1 min transition movements:

- Calorie Row
- Ab Mat Sit Up
- Assault Bike Calories
- KB Swing (35/53)