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.

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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.

CF Semifinals Workout:

5 RFT:
100 DU
20 T2B
10 FS (Rx: 95/135, Comp: 135/185, Semifinals Load 155/225)

30 min EMOM:
Min 1: # of SHSPU
Min 2: # SPU
Min 3: # SRD
Min 4: # RC
Min 5: 5 High Box Jumps
1 min of Rest

14 min AMRAP:
5 Double DB Lungester (35/50)
10 Double DB Snatch (35/50)
15 Box Jump Over (20/24)

On 36 min clock:
Hang Power Clean 3-3-3-3
Power Clean Tng 3-3-3-3
Clean Pulls Re-grip 3-3-3-3

5 min Max Rep BFOB

On 35 min Clock:
1000m Run
50 Pull Ups
100 Push Ups
150 Air Squats

**If planning on doing half Murph on Memorial Day, you can go straight to the run after this. If planning on full Murph continue on with:

20 Pull Ups
40 Push Ups
60 Air Squats
IRT: Max distance Run

12 min EMOM:
Power Clean
Hang Squat Clean
Jerk

For Time:
21-15-9:
Power Clean & Jerk (Rx: 65/95, Comp: 75/115)
T2B
Front Squat (Rx: 65/95, Comp: 75/115)

For Time:
200 DU
30 Burpee BMU
200 DU

12 min For Quality:
8 Kneeling Slasher to Halo
20 Hollow Rocks
8 Side Plank Twists R
8 Side Plank Twists L

Front Squat: 5-5-4-4-3-3

On 13 min Clock:
70 WB (14/20, 9/10’)
150’ HSW
30 WB
IRT: Max Rep WW

5x Superset:
5 DL
10 Double DB Strict Press
1:30 Rest

7 min AMRAP:
8 Double DB Burpee DL (35/50)
12 Double DB S2OH (35/50)

For Time:
2 Rounds:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats

Then:
400m Run

Comp: Going to do murph in VEST? If your fitness supports it, wear it for Round 1, and the 800m run of round 2.

25 min AMRAP:
10 WW
20 KBS (35/53)
30 MBSC (14/20)
40 AMSU
50 DU

16 min to build in sets of 3 Hang Power Snatch

Partner WOD:
On 12 min Clock:
Both partners working at same time:

Accumulate:
Max Cal Row
Max Rep Hang Power Snatch (75/115)

*Partners Switch as needed.
*2 scores at end: Total cals & Total Snatch

20 min E2MOM:
1 Squat Clean
1 Jerk
2 Front Squats
1 Jerk

8 min AMRAP:
4 Squat Clean & Jerk 95/135 (Comp: 115/175)
16 T2B

5 Sets: 10 Double KB/DB DL into 50’ Farmer Carry into 5 DL
1:30 rest between sets

On a 20 min Clock:
200m Double DB Carry (35/50)
50 MB Box Step Overs (14/20, 20/24)
400m MB Run (14/20)
50 Double DB Box Step Ups (35/50, 20/24)
200m Single DB Carry (35/50)
IRT: Lateral Burpee BJO