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.

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.

DL: 10-5-3-3-3-5-10

WOD:
5 RFT:
13 Box Jump Overs (20/24)
10 DL (75/115)
7 Hang Power Cleans (75/115)

5-4-3-2-2 OHS

8 min AMRAP:
10 OHS (65/95)
12 T2B

Strength:
5 TnG SDLHP
-reset grip-
5 Unbroken Thrusters

WOD:
For Time:
21-15-9
SDLHP (65/95)
Thrusters (65/95)

8-8-8-8 Double DB DL

2 Rounds of 2 min Max Rep:
Assault Bike Cals
T2B
Ab Mat Sit Ups
Double DB DL (35/50)

*4 min Rest between Rounds

For Time:
800m Run
2 Rounds:
25 Pull Ups
5 Wall Walks
35 Push Ups
5 Wall Walks
75 Air Squats
800m Run

Strict Press 4-4-4
Push Press 3-3-3
Jerk 2-2-

WOD:
3 RFT:
15 BJO (20/24, 24/30)
15 S2OH (75/115, 95/135)