21 min AMRAP:

- 5 Ring MU (Scale 1: BMU, Scale 2: strict C2B)
- 10 KB Front Rack Step Up (35/53, 20/24)
- 15 KB Swings (35/53)

1 min rest

STRENGTH:
Push Press 5 @ 60%, 5 @ 70%, 5+ @ 80%

WOD:
3RFT:

- 400m Run
- 10 DL (175/250)
- 15 T2B

*TC: 16 min

Max Reps: 3 Rounds on a running clock

Round 1: 3 min rotations
Round 2: 2 min rotations
Round 3: 1 min rotations

- Cal Row
- Box Jumps (24/30)
- Strict Pull Ups
- ABMAT Sit Ups

For Time:

- 30 HSPU
- 30 Hang Squat Clean (95/135)
- 15 HSPU
- 15 Hang Squat Clean (95/135)

WOD:
4 times through: :30 work/:30 rest

- Ring MU
- Handstand walk
- Rope Climb
- Squat Snatch (95/135)

1 min rest at the end of each round

Score is total max reps

WOD:

35 min AMRAP:

- 50 Lateral hop burpees over EBB
- 50 Box Jumps (20/24)
- 50 ABMAT sit-ups
- 50 Strict press (35/45)
- 50 T2B
- 400m Run

STRENGTH:
10 min to build to a heavy load on the complex: Squat Clean, Front Squat, Jerk

8 min EMOM: 1 rep of the complex: Squat Clean, Front Squat, Jerk

WOD:
5 min Max Rep Cluster (75/115)

STRENGTH:
1 set of max rep strict pull ups
2 min rest
1 set of max rep strict pull ups
2 min rest
1 set of max rep butterfly or kipping C2B
2 min rest
1 set of max rep kipping C2B
2 min rest
1 set of max rep butterfly or kipping pull ups
2 min rest
1 set of max rep kipping pull ups

FOR TIME:
300 DU (Scale: 600 singles)

i1uvit Total:

- 1 Rep Max Push Press (out of rack)
- 1 Rep Max Front Squat (out of rack)
- 1 Rep Max Power Clean

Add your best successful lift from each movement to create a total score.

30 min Partner AMRAP:
- 20 WB (14/20)
- 20 KB Swing (35/53)
- 15 Pull Ups
- 15 T2B
- 50 DU (Scale: 100 singels)

The partners must rotate in this way:
P1: completes all 20 WB then
P2: completes all 20 KB swings then
P1: completes all 15 pull ups then
P2: completes all 15 T2B then
P1: completes all 50 DU then
---thats 1 round---
P2: completes all 20 WB then
P1: completes all 20 KB swings then
P2: completes all 15 pull ups then
P1: completes all 15 T2B then
P2: completes all 50 DU then
---thats 2 rounds---

and they will continue on in this fashion for 30 min

STRENGTH:

10 min to work to a heavy load on the complex: 3 hang power snatch, 3 power snatch

7 min EMOM of the complex: 3 hang power snatch, 3 power
snatch

WOD:
3 RFT:
- 15 snatch (55/75)
- 200m Run

STRENGTH:
7-5-3-1 Thruster

WOD:
20-15-10-5
Thruster (65/95)
C2B

Max Reps on a running clock:

- 4 min Cal Row
- 4 min Deadlift (135/205)
- 4 min Bar facing over burps
- 4 min ab mat sit ups

HERO WOD: MURPH

HERO WOD: MURPH
- 1 mile Run (must do 4 laps on the 400m track)
- 100 pull ups
- 200 push ups
- 300 air squats
- 1 mile Run (must do 4 laps on the 400m track)

You may chose to do this as an individual or team or 2.

---

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.

Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.

There will only be one class on Memorial Day, Monday, 5/30 - 10am only. MURPH.