5-4-3-2-2-1-1 Squat Clean Tng

8 min AMRAP:
8 Thrusters (65/95, Comp: 85/125)
8 SPU (Comp: 4/6 RMU)

For Time:
240’ Double DB Walking Lunge (35/50)
400m Run
20 WW
400m Run
60 Alt Arm Single DB Snatch (35/50)
400m Run

Post WOD:
100 AMSU

For Time:
240’ Double DB Walking Lunge (35/50)
400m Run
20 WW
400m Run
60 Alt Arm Single DB Snatch (35/50)
400m Run

Post WOD:
100 AMSU

12 min to build up in Complex: 1 DL - Power Clean - 1 Jerk

12 min AMRAP:
4 DL (105/155)
5 Power Cleans (105/155)
6 Jerks (105/155)
7 C2B
8 T2B

On 20 min Clock: With a Partner
Complete For Time:
150 Wall Balls (14/20, 9/10’)
150 Burpee BJO *must step down (20/24)
*1 person working at a time, 1 person max cal row
*switch as you see fit

If finish the WB and BBJO before, IRT other person is resting and you go I go on rower for Max Cal

Post: Bench Press 8-8-6-6-4-4 (Leave 16 min)
*After each working set of bench press: 20 Hollow Rocks

For Time:
12-9-6-3:
BMU
Double DB Devils Press (35/50)

Post:
10-10-10-10 DL
*After each working set of DL: :30 HS Hold

Front Squat 8-8-6-6-4-4

12 min AMRAP:
15 Front Squats (65/95)
15 T2B
50 DU

2 Rounds for Max Reps on a Running Clock: 2 min of work at each movement.

Rope Climbs
Double DB Box Step Overs (20/20, 35/50)
SHSPU
Double DB Thrusters (35/50)

*4 min Rest between Rounds

20 min E2MOM:
Complex:
5 DL
3 Power Cleans
1 Hang Power Clean

With a partner: You Go/I Go
7 min Max Rep Power Cleans (105/155)

Memorial Day - Mon. 5/26 - Holiday Schedule 1 class from 10-Noon

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

Options:

-Full Murph

-½ Murph 800m /50/100/150/800m

-Full run for both miles but ½ Murph on the movements: 50/100/150

-Partner Murph: 2 choices: 1. partners can run together & you go/I go reps OR you go/I go the run AND the reps.

TC is 1 hour, but as long as you are out the door on your last run, you may either stop at the TC or choose to finish the last 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

Back Squat 4-4-4-4

For Time:
20 RMU (Comp: 30)
100 WB (14/20, 9/10’)
150 KBS (35/53)

5-4-3-2-1 DL

15 min AMRAP:
3 DL (Rx: 155/225, Comp: 225/365)
6 T2B
9 BFOB

Thruster 8-6-4-2-2-2

For Time:
21-15-9
Thrusters (75/115)

*After Each set: 60’ HSW

12 min EMOM:
1 Power Snatch
-regrip-
1 Squat Snatch

2 RFT:
70 DU
30 AMSU
10 Power Snatch 95/135 (Comp: Squat Snatch)

On 35 min Clock:
1000 m Run

If planning on ½ or partner Murph for Memorial Day:
35 Pull Ups
65 Push Ups
115 Air Squats

If planning on full Murph:
65 Pull Ups
125 Push Ups
175 Air Squats

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

**IF planning a vest for Murph then wear it!