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.

Complex from the Floor:
2 Front Squats
2 Jerks

7 min AMRAP:
10 Thrusters (65/95)
16 Box Step Overs (20/24)

15 min Snatch Complex EMOM:
2 Power Snatch
2 Hang Power Snatch

9 min AMRAP:
3/3, 6/6, 9/9…
Power Snatch (55/75)
BFOB

15 min AMRAP:
120’ Single DB OH Lunge (35/50)
35 T2B
120’ HSW 120’

Post:
5 min to accumulate as many SHSPU as possible.

Live by DL EMOM

6 min AMRAP:
20 KBS (35/53)
15 AMSU (Comp: V-Ups)

For Time:
900m Run
2 Rounds:
30 Pull Ups
60 Push Ups
90 Air Squats
900m Run

15 min build up on the Complex:
3 Push Press
4 Front Squats

12 min AMRAP:
4 HSPU (Comp: SHSPU)
8 C2B
12 Single DB Goblet Squats (35/50)
16 Single DB Alt. Snatch (35/50)

10 min EMOM: 5 No Noise DL

6 min AMRAP:
8 BFOB
30 Single Unders (Comp: Cross Over Single Unders)

Murph Prep
6 min Max Distance Run
TABATA: Pull Ups
TABATA: Push Ups
1.5x TABATA: Air Squats
6 min Max Distance Run

Rope Climb Technique

15 min AMRAP:
Partner WOD - You Go/I Go
20 Rope Climbs
40 Power Snatch (95/135)
60 T2B

Squat Clean & Jerk Work

For Time:
Karen
150 Wall Balls (14/20, 9/10’)

Squat Snatch Work

7 min AMRAP:
Ascending Ladder of by 3’s of OHS (65/95)

**35 DU after each set of OHS

2 Rounds: 2 min Max Reps
SHSPU
Double DB Bench
TGU with KB
T2B
Med Ball Twist-Twist Touch
-3 min rest between rounds-

Back Squat 5-5-5-5-5

10 min EMOM:
1-5 Gymnastics Upper Body Pulling Movement

AGQ: TEST 3A:

5 Intervals of 2 minutes of Work followed by 1 minute of Rest:

7 DL
5 Cleans
3 S2OH

Masters 35-44: (135/185)
Teenagers 14-15: (85/115)
Teenagers 16-17, Masters 45-54: (105/155)
Masters 55+: (95/135)

TEST 3B:
After the final 1-minute rest in Test 3A, athletes will have 5 minutes to establish a max freestanding handstand hold.