18 minute AMRAP of:
12 TTB
14 Push press 115/75
16 box jumps 24/20
18 minute AMRAP of:
12 TTB
14 Push press 115/75
16 box jumps 24/20
7 RFT:
11 body weight deadlifts
and
100m sprint
Closed
Closed
“Murph”
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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
7 minutes of target burpees.
*ladies both hand must touch low bar.
*men both hand must touch high bar.
For time:
1000m row
100 sit-ups
100 KB swings 24/16
For time:
800m run
30 box jumps
30 push press 135/95
15 box jumps
15 push-press 135/95
800m run
WOD 1: 20 RM back squat (15 minutes)
WOD 2: 6 minute AMRAP of hang power cleans 165/115 and lateral burpees ascending by 3’s.
3/3, 6/6, 9/9, 12/12, 15/15, 18/18, 21/21…..
*score is # of reps
600m run 27 thrusters
600m run 21 thrusters
600m run 15 thrusters
600m run 9 thrusters
*Thrusters 95/65
*open gym from 10:30-12:00