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.

Re-grip Squat Clean 4-4-4-4-4

WOD:
10 min AMRAP:
1-2-3-4-5:
Squat Clean (Rx: 95/135, Comp: 125/185)
RMU (Scale: BMU, C2B, Pull Up, Rec Pull, BOR - no bands today)

*After finishing the round of 5, start over at 1 and work through the ladder again.

Aerobic Capacity Day
12x:
:45 Work
:15 Rest

5 min Rest

12x:
:45 Work
:15 Rest

3-3-3-3 Back Squat

WOD:
8 min AMRAP:
20 SA Alt. DB Snatch (Rx: 35/50, Comp: 50/70)
60’ Handstand Walk

3-3-3-3 DL

WOD:
6 RFT:
10 DL (Rx: 135/285, Comp: 155/225)
5 Burpee Box Jumps (Rx: 20/24, Comp: 24/30)

WOD:
For Time:
1200m Run
50 Strict Pull Ups
100 Push Ups
150 Air Squats
400m Run

Re-grip Squat Clean 5-5-5-5-5

WOD:
7 min AMRAP:
Ascending Ladder 2/2, 4/4, 6/6, 8/8…
Power Cleans (65/95)
Thrusters (65/95)

Gymnastics EMOM: 20 min
1-3 Rope Climbs
:30 Seconds T2Rings
4-8 SPU
2-4 Wall Walks

6-6-6-6 Back Squat

WOD:
8 min AMRAP:
15 Wall Balls 14/20, 9/10’
15 Ab Mat Sit Ups

6-6-6-6 DL

WOD:
5 min AMRAP:
3 DL (Rx: 155/225, Comp: 185/275)
7 Double DB Push Press (35/50)

Murph Prep:
30 min AMRAP:
600m Run
25 Pull Ups
50 Push Ups
75 Air Squats

WOD:
For Time:
21-15-9
Hang Power Clean (Rx: 65/95, Comp: 95/135)
C2B

-5 min Rest-

21-15-9
Front Squat (Rx: 65/95, Comp: 95/135)
Bar Facing Over Burpees

Team Row: Max Meters in 30 min.

Snatch Complex:
Snatch Grip DL
Snatch
Hang Snatch
OHS

WOD:
12 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 105/155)
10 Double DB Box Step Overs (20/24, 35/50)
15 Box Jump Overs (20/24)

2 RFT:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats