STRENGTH:
10 min EMOM:
2 TnG Snatch

WOD:
For Time:
21 DL
600m Run
18 DL
600m Run
15 DL
600m Run

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WOD:
3 Rounds for Max Reps:
2:00 WB
2:00 T2B
1:00 Rest

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STRENGTH:
5x6 Strict Press

WOD:
10 min AMRAP:
10 S2OH
50 DU

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WOD:
20 min AMRAP:
12 Single DB Box Step Ups
14 Box Jump Overs
16 Single DB Snatch

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10 min EMOM Complex:
1 Clean
2 Front Squats
1 S2OH

WOD:
8 min AMRAP:
10 Front Squats
10 Lateral Bar Over Burpees

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5 Rounds with Purpose:
4 TGU
12 HSPU
5 SBLBSU
24 KBS
Optional: Your choice movement!

Post WOD:
3x Tricep Burnout
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STRENGTH:
DL 4 x 8-12

WOD:
For Time:
21-15-9:
DL
Bar Facing Over Burpees

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WOD:
7 min AMRAP:
7 Power Snatch
7 OHS
14 Pull Ups

-3 min Rest-

5 min AMRAP:
5 Squat Snatch
7 Pull Ups

Post WOD:
3x Bicep Burnout

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40 min EMOM:
20 sec Hard
40 sec Recovery

Post WOD:
Side Planks

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WOD:
10 min AMRAP:
10 Clusters
20 Ab Mat Sit Up
30 DU

Post WOD:
Squat Work

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WOD:
For Time:
21-18-15-12:
Snatch
Burpees
KBS
Squats

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WOD:
7 Rounds for Quality:
7 Strict Pull Ups
7 SHSPU
57 DU
Post WOD: Plank Holds

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12 min EMOM: Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 S2OH

WOD:
8 min AMRAP:
8 DL
8 Hang Power Cleans
8 S2OH

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WOD:
2x Through for Max Reps:
On a running clock: Rotate every 2 minutes:

Ab Mat Sit Ups
Lunge Steps
Hip Bridges
Step Ups

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HERO WOD: MURPH



For Time:
1 Mile Run
- 100 Pull Ups
- 200 Push Ups
- 300 Air Squats
1 Mile Run

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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.