5 sets of:
Power Snatch + High Hang Snatch
Rest as needed
Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.
4 rounds for time of:
300 m Run
100 m Walking Lunges with KB/DB Farmer’s Carry 24/16 kg
“Murph” – (Partner Murph)
For time:
1 mile (1.6k) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1.6k) 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 favourites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honour 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.
Every 3 mins, for 15 mins (5 sets):
Back Squat
Sets 1-3: 4 reps @ 80%
Sets 4-5: 8 reps @ 70%
Two sets for max reps, each against a 4-min running clock, of:
500 m Row
15 Thrusters 42.5/30 kg
Max Reps of Bar-Facing Burpees
Rest 4 mins between sets
Gymnastics
Every 2 mins, for 20 mins (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-secs at the knees each lift-off. After your lift-off, reset and perform a full clean.
Option 1 – For Time
9-7-5
92.5/65 kg Power Clean
Ring Muscle-Up
OR…
Option 2 – For time:
15 Power Cleans 70/47.5 kg
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
15min AMRAP
500 m Row / 1.2K Bike
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
15min AMRAP
400 Meter Run
20 Wall Ball Shots 9/6 kg
Every 2 mins, for 24 mins (8 sets):
Deadlift
Set 1 – 8 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 8 – 1 rep @ 101-105% Rest as neede
8min AMRAP
6 Deadlifts 100/70 kg
12 Box Jump-Overs 24′/20′
Partner WOD in Teams of 3 AMRAP 10 min
Max Bench Press 60/42.5 kg
Rest 3 min
AMRAP 10 min Max 100m Sprints
Rest 3 min
AMRAP 10 min
Max DB “Lungesters” 22.5/15 kg
* Lungester 1 Rep =
1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
Coaches Notes: start at all stations and rotate through
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
5 rounds for time of:
400 m Run
6 Ground to Overhead 70/50 kg
12 Alternating Pistols
Gymnastics day