Category: WOD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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". It is now 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.

Skill/Strength: Skill work rope climbs, handstands, box jumps

WOD: 3 rounds
1 min squat cleans
1 min - 100m sprint
1 min jerks
1 min burpees
Rest 1 min

Skill/Strength: 3 rounds
10 front rack reverse lunges
10 AB stance RDL each leg
10 monster walks each direction

WOD: 12 mins
3, 6, 9, 12, 15......
Box Jumps
200m runs

Skill/Strength: 3 rounds of 10 renegade rows and 10 ab roll outs

WOD: Linchpin Test 7
4 rounds
4 power cleans (205/145)
4 front squats
4 shoulder to overhead

Skill/Strength: 5-5-4-3-2 Push Presses

WOD: 3 rounds
Run 400m
10 back squats (155/105)
10 HRPU (hand release push ups)

Skill/Strength: 1RM front squat

WOD: Every 3 mins for 6 rounds
3 power snatches (115/85)
10 pull ups
40 DUs (80 singles)

Skill/Strength: 

WOD: Every 2:30 for 6 rounds
Run 200m
20 air squats
Max Deadlifts (185/125)

Skill/Strength: Back squats 5x5 (3 sec negative) and 10 GHD back extensions holding for 5 seconds at top

WOD: 3 rounds
Run 400m
30 alternating DB snatches (50/35)
20 ball slams (30/20)

Skill/Strength: 3 rounds (as heavy as possible)
Super set
10 strict press
10 push press
10 push jerks

WOD: EMOM x 15 mins
5 burpee broad jumps
6 T2B (strict in you can)
10 box jumps

Skill/Strength: 15 mins (3-4 rounds)
20 hollow body hold DB pull overs
20 banded box step ups

WOD: 
3 min DU
3 mins clean and jerks (95/65)
3 mins sit ups
2 mins DU
2 mins clean and jerks
2 min sit ups
1 min DU
1 min clean and jerks
1 min sit ups