20 min E2MOM:
Complex:
5 DL
3 Power Cleans
1 Hang Power Clean

With a partner: You Go/I Go
7 min Max Rep Power Cleans (105/155)

Memorial Day - Mon. 5/26 - Holiday Schedule 1 class from 10-Noon

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

Options:

-Full Murph

-½ Murph 800m /50/100/150/800m

-Full run for both miles but ½ Murph on the movements: 50/100/150

-Partner Murph: 2 choices: 1. partners can run together & you go/I go reps OR you go/I go the run AND the reps.

TC is 1 hour, but as long as you are out the door on your last run, you may either stop at the TC or choose to finish the last run.

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.

Wear your RED, WHITE AND BLUE

Back Squat 4-4-4-4

For Time:
20 RMU (Comp: 30)
100 WB (14/20, 9/10’)
150 KBS (35/53)

5-4-3-2-1 DL

15 min AMRAP:
3 DL (Rx: 155/225, Comp: 225/365)
6 T2B
9 BFOB

Thruster 8-6-4-2-2-2

For Time:
21-15-9
Thrusters (75/115)

*After Each set: 60’ HSW

12 min EMOM:
1 Power Snatch
-regrip-
1 Squat Snatch

2 RFT:
70 DU
30 AMSU
10 Power Snatch 95/135 (Comp: Squat Snatch)

On 35 min Clock:
1000 m Run

If planning on ½ or partner Murph for Memorial Day:
35 Pull Ups
65 Push Ups
115 Air Squats

If planning on full Murph:
65 Pull Ups
125 Push Ups
175 Air Squats

IRT: Max distance Run, with a max of 1600m

**IF planning a vest for Murph then wear it!

Age Group Workout #3: With a Partner: You go/I go

3 RFT:
30’ HSW
30 Pull Ups
30 Lateral Burpee Over DB (35/50)
30 T2B

*20 min TC

All Semifinal Workouts: Heavy Isabel
For Time:
30 Snatches

Here are the breakdowns by age groups:

65+: (75/115)
14-15, 60-64: (85/135)
16-17, 50-59: (105/155)
40-44: (145/185)
35-39: (145/215)
Indy: (155/225)

*10 min TC

AG Semis Event 4:
150’ Single DB OH Walking Lunge (35/50)
50 Alt. Arm DB Snatch (35/50)
50 Box Jump Overs (20/24)

Post Core: 10-12 min to complete as many rounds for QUALITY:
20 Flutter Kicks
10 sec Hollow Hold
20 Russian Twist with MB
10 MB to Sky Sit Ups
1 min Rest

Deadlift 5-5-5-5-5

12 min AMRAP:
6 HSPU (Comp: SHSPU)
12 DL (Rx: 125/185, Comp: 165/245)
24 Box Step Ups (20/24)

Murph Prep:
30 min AMRAP:
400m Run
10 SPU
25 Push Ups
50 Air Squats

3-3-2-2-1-1 OHS

For Time:
21-15-9:
OHS 55/75 (Comp: 75/115)
T2B

16 min EMOM: Power Clean & Jerk
0-8: 2 Power Clean & Jerk - all at SAME load!
8-16: 1 rep Power Clean & Jerk - can add load as you go!

8 min AMRAP:
3 Power Clean & Jerk (105/155)
4 Ring Muscle Ups (Scale: BMU, SPU, Jumping PU with Negative, Recline Pulls)
5 Lateral Burpees Over the Bar

For Total Reps:
On a Running Clock:

Round 1: 4 min of work per movement
2 min Rest
Round 2: 2 min of work per movement

Max Cal Row
Wall Ball (14/20, 9/10)
AMSU