DL Strength 5-5-5-5-5

For Time:
21-15-9:
DL (Rx: 155/225, Comp: 205/315)
Box Step Ups (double reps, aka: for todays number R + L = 1 rep) (20/24)

Memorial Day - Mon. 5/25 - Holiday Schedule 1 Class ONLY at 10 AM

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

Partner Kelly - You Go/I Go
5 RFT:
400m Run
30 Box Jump Up (20/24)
30 Wall Balls (14/20, 9/10’)

For Time:
12/9 RMU
25 Hang Power Cleans (115/175)
12/9 RMU

5 min Rest

For Time:
15 Power Snatch (75/115)
24/30 Cal Echo Bike
15 Power Snatch (75/115)

Back Squat: 10-10-10-10

For Time:
30-20-10:
Single DB Lunge Steps (35/50)
Single DB Hang Power Snatch (35/50)

TnG Power Clean 4-3-3-2-2-2
Regrip Clean Pull 3-3-2-2-1-1

10 min AMRAP:
8 Power Clean (95/135)
40 DU
4 WW

On 35 min Clock:
1000m Run

If planning on ½ or partner Murph for Memorial Day DO:
2 Rounds:
25 Pull Ups
50 Push Ups
75 Air Squats

If planning on full Murph DO:
1 Round:
60 Pull Ups
110 Push Ups
160 Air Squats

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

15 min AMRAP:
50’ Double DB Front Rack Walking Lunge (35/50)
10 Double DB Hang Power Cleans (35/50)
20 C2B (Comp: 10 BMU)

Post:
6 min for Quality:
Max Rep Strict Pull Ups

*** every time you break your SPU you have 8 Plank Push Ups

12 min AMRAP:
8 Clean and Jerk (Rx: 75/115, Comp: 95/135)
4 Wall Walks (Comp: HSW)
8 Thrusters (Rx: 75/115, Comp: 95/135)
8 Lateral Bar Over Burpee

Post WOD:
12 min Work up in load on complex:
2 Power Clean & Jerk + 2 Thrusters

For Time:
21-15-9:
OHS (65/95)
Cal Row

Post:
Superset: 12 min
250m Row Sprint
10 Double DB Box Step Ups
1-1:30 rest

12 min AMRAP:
10 DL (135/185)
10 T2B
50 DU

Post WOD:
10 min for Quality:
3 Strict T2B or SHKR
10 Hollow Rocks
20 AMSU

Murph Prep:
35 min AMRAP:
800m Run
25 Pull Ups
45 Push Ups
65 Air Squats

If planning on doing Murph with a Vest, wear it for 1st 2 rounds you complete.

Rope Climb Technique - 20 min

14 min AMRAP: Ladder WB by 10’s, Ladder RC by 2’s:
10 Wall Ball (14/20, 9/10’)
2 Rope Climbs
20 WB
4 RC
30 WB

Aerobic Capacity Day
Pick a Machine:

15 min at Easy Pace
Rest: 2 min
5 min at Moderate Pace
Rest: 2 min

10 min: Alternating 5x Through
1 min Fast Pace
1 min Recovery Pace

25 min EMOM:
5-10 Ring Dips
5-15 T2B Strict or kipping
:30 Wall Sit
5-10 SHSPU
5-10 Strict Pull Ups