WOD:
Push Jerk
3-3-3-3-3

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WOD: 3Rds for time of:
30 Pull-ups
30 KB Swings
30 KB Snatches
30 DB Thrusters

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WOD:
Weighted Pull-ups
1-1-1-1-1-1-1

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WOD:
4 Rounds of:
Run 400m
Rest 2 minutes

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WOD: “Nasty Girls”
3 Rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 135/95lb

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WOD for time:
50 Box Jumps
50 KB Swings
40 Jumping Pull-ups
40 KB High Pulls
30 Pledge Push-ups
30 In & Out Squats
20 DB Cleans
20 DB Push Press
10 Turkish Get-ups

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WOD for time:
30 HSPU
40 Pull-ups
50 KB Swings 35/25lb
60 Sit-ups
70 Burpees

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WOD:
Front Squats
10-10-10-10-10

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WOD: “Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Partition pull-ups, push-ups and squats as needed.

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’ [...]

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WOD: 6 Rounds for time
15 Walking Lunges (ea. leg)
15 Burpees

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