i1uvit Twist on Indy Event 3:
10 RFT:
1 Rope Climb (Comp: Legless)
Down and back to end of Building

Indy Event 1: Barbell Complex
12 min E4MOM:
Barbell Complex:
3 Cleans
2 Squats
1 Jerk

5 min: Max Rep MBSC (14/20)

Split Jerk 3-3-3-3

WOD:
2 RFT:
30 HSPU
35 T2B
40 KBS (35/53)
45 Walking Lunge Steps

18 min RMU Skill Work

WOD:
9 min AMRAP:
3 RMU
5 Power Snatch (Rx: 75/115, Comp: 105/155)
7 Bar Facing Over Burpee

5x8 Double DB Thrusters

WOD:
10 min AMRAP:
8 Double DB Box Step Overs (35/53, 20/24)
8 Double DB Hang Power Clean (35/50)
8 Double DB Thrusters (35/50)
20 Box Step Overs (20/24)

15 min work up in Complex Load:
5 DL
3 Power Cleans

On 12 min clock:
In Teams of 2:
0-8 min Max Cal Row
8-12 min Max Rep Power Clean (95/135)

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.

---

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.

10 min EMOM:
1-5 Athlete Choice: Upper Body Pulling

15 min EMOM:
5-7 SHSPU
5-7 SPU
5-7 SRD

5 min EMOM:
5-10 T2B
IRT: Max Rep Ab Mat Sit Ups

7 min EMOM 2 Squat Snatch - Re-gip Doubles
7 min EMOM: 2 Squat Clean & Jerk - Re-gip Doubles

6 min: Max Rep KBS (35/53)

*Every time you break you have 6 Burpees

Team Row: Max Meters in 30 min

For Time:
1600m Run

2 Rounds:
30 Pull Ups
60 Push Ups
90 Air Squats

400m Run

Back Squat 3-3-3-3
Strict Press 3-3-3-3
DL 3-3-3-3
4 min for Max Rep: DU

*Every time you break you have 8 Alt Leg Step Back Lunges

Squat Snatch Triples

15 min AMRAP:
20 HSPU (Comp: 30)
20 Squat Snatch (95/135)
20 RMU (Comp: 30)
20 BFOB

5x:
8 Single DB SLDL R + L
10 KB Russian Swings
5 Strict T2B
1 min Rest

14 min AMRAP:
14 Single DB Snatch (35/50)
14 Single DB Box Step Over (35/50, 20/24)
14 Ab Mat Sit Ups
1 min Rest

11 min clock:
For Time: Karen
150 Wall Balls (14/20, 9/10’)
IRT: MR Shuttle Runs

5 min Rest:

11 min clock:
3 Rounds:
15 Pull Ups
25 Push Ups
IRT: MR Shuttle Runs

*If wearing a vest for Murph, you have the option to add it for the second 11 minutes.