Category: WOD

Strength/Skill: 3 rounds of 10 SDHP 10 ring dips and 3 wallwalks

WOD: 10 rounds (20 min time cap)
200m run
10 squats
10 sit ups

Strength/Skill: 5-5-3-3-1-1-1 Backsquats

WOD: Open 12.2
10 mins
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP in time left (210/120)

Strength/Skill: 3 rounds of 5 manmakers and 20 bear crawl DB pull
throughs

WOD: 
21 deadlifts (95/65)
21 hang cleans
21 jerks
400m run
15 deadlifts
15 hand cleans
15 jerks
400m run
9 deadlifts
9 hang cleans
9 jerks

*this should be fast so if you struggle with cardio go down in weight and move FAST!

Strength/Skill: 
4 rounds
:30 waiter carry each arm
:30 second plate suitcase carry each arm
1 min plate hold reverse sit ups

WOD:
7 min AMRAP
7 T2B
5 burpee box jump overs (24/20)
3 OHS (135/95)

Rest 2 mins

7 min AMRAP
7 C2B pull ups
5 burpee box jump overs
3 squat cleans (135/95)

Strength/Skill:
Every :90 for 5 rounds with 1 min rest between
20 seconds of front squats
20 seconds reverse lunges
20 bent over rows
10-15 thrusters

WOD: 20 mins working 45 seconds on and 15 off 
Min 1: row for calories
Min 2: DUs
Min 3: bike for calories
Min 4: plank jacks

Skill/Strength: 3-3-3-3-3 clusters and 30 hollow rocks between sets

WOD: 
50-40-30-20-10
KBS (53/35)
Air squats
500m buy-in

Skill/Strength:
3 rounds
10 renegade rows
20 DB walking lunges
30 band sumo walks

WOD: 
10-9-8-7-6
Power Cleans
100m runs
5-4-3-2-1
Jerks
100m runs

Strength/Skill: 5-5-3-3-1-1 Strict Press and 10 DB lateral raises between

WOD: 5 RFT
5 HSPUs
10 burpees
15 box jumps

Skill/Strength: EMOM for 10 mins
Even: 10 deadlifts @ 50-60% of your max
Odd: 15 slam balls

WOD: 15 min AMRAP
200m run
20 wallballs
10 GHD sit-ups

It is important to remember that The Murph Challenge is more than
 just a workout. It is a tradition that helps push us, humble us, and
 allows us the opportunity to dedicate a bit of pain and sweat to honor
 LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had
 for our freedom. Lieutenant Michael Murphy was a SEAL team
 member who lost his life serving his country in Afghanistan in 2005
 during Operation Red Wings.  On the morning of June 28th, Lt. Michael
 Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus
 Luttrell were dropped into the mountains of Afghanistan, only to be
 ambushed by more than fifty militiamen after a local accidentally
 wandered onto their position and gave it up.
The four soldiers were heavily outnumbered, but put up a strong fight.
 During the ambush, Lt. Murphy risked his own life by coming out from
 cover, finding a signal, and calling for help.
Murphy, Dietz, and Axelson died that day along with 8 additional SEALS
 and 8 Army Night Stalker service members when their helicopter was
 shot down in its pursuit of saving the the 4 men.
Luttrell escaped, barely alive. Locals discovered his body and took it to
 a village where he was cared for over three days before being rescued
 by the SEALs.