STRENGTH:
DL: 10-8-6-5-4

WOD:
2 Rounds Max Rep:
1 min Assault Bike Calories
1 min DB Power Clean (35/50)
1 min Rope Climb
1 min V-ups
2 min Rest

HERO WOD: MURPH



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

* If you've got a 14/20 pound vest or body armor, wear it.

2 WOD Options:
1. By yourself, non-partitianed
2. With a partner, non-partitioned

---

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.

HERO WOD Special Event at 10:30 AM!

STRENGTH:
8 min EMOM: 1 Power Snatch

WOD:
13 min AMRAP:
4 Ring MU
6 Power Snatch (75/115)
8 Stationary Back Rack Lunge (75/115)

WOD:
2 Rounds of Max Reps: 2 min of Work/1 min Transition
- Calorie Row
- DB Thruster (35/50)
- T2B
- HSPU

STRENGTH:
Jerk: 5-4-3-2-2-2-1
Strict Press 7-7-7-7

WOD:
6 min AMRAP:
6 Burpee BJ Overs (20/24)
30 DU

WOD:
20 min AMRAP:
- 21 WB (14/20)
- 15 Alternating DB Snatch (35/50)
- 9 BMU
1 min Rest

STRENGTH:
Deadlift 4-4-4-4-4

WOD:
6 RFT
- 5 Power Clean (95/135)
- 7 Push Press (95/135)
- 15 Air Squats

WOD:
16 min AMRAP:
300m Run
3 Squat Snatch (95/135)
6 Overhead Squat (95/135)
9 T2B
12 HSPU

STRENGTH:
Bench Press 5-5-5-5-5
SDLHP 5-5-5-5-5

WOD:
For Time:
30 SDLHP (75/115)
20 Bar Facing Over Burpees

WOD:
3 Rounds of:
1 min of work, 1 min transition movements:

- Calorie Row
- Ab Mat Sit Up
- Assault Bike Calories
- KB Swing (35/53)

WOD:
3 RFT:
50 WB 14/20 (9/10') - comp ladies 10'
100 DU (200 singles)
8 RMU (Scale: 8 Ring Dips, or 16 Box Dips)

*18 min TC

Post WOD: 4-4-4-4 Back Squat

STRENGTH:
8 min EMOM
Barbell complex:
Squat clean, hang squat clean, front squat

WOD:
10 min AMRAP:
3 Strict Pull-ups
6 C2B
9 Pull-ups
12 Hang squat clean (65/95)

STRENGTH:
5-4-3-2-2 Push Press

WOD:
For Time:
25-20-15-10-5 Thrusters (65/95)
5-4-3-2-1 Rope Climbs

WOD:
12 min AMRAP:
10 Box Jump Overs (20/24)
2 HSPU
10 Box Jump Overs (20/24)
4 HSPU
10 Box Jump Overs (20/24)
6 HSPU
10 Box Jump Overs (20/24)
8 HSPU
...

* Keep adding 2 HSPU each round, and climb as high as you can

Post WOD: Max effort 500m Row