Endurance

5 x 1 minute Row Sprints w/ 90 second rest between sets.

For each 1 minute effort, your goal is travel as many meters as possible while holding a specific strokes per minute rate.

• Set 1 – 24 s/m
• Set 2 – 26 s/m
• Set 3 – 28 s/m
• Set 4 – 30 s/m
• Set 5 – All out effort (no specific s/m rate)

Strength

A1. 10-10-8-6 Deadlift @ 60%-65%-70%-75%

• Rest :30

A2. 4 x 8-10 (weighted) Dips

• Rest :45-:60

Conditioning

7 minute AMRAP:

• Burpees

It was an extremely good turnout for Memorial Day Murph!

Olympic

5 x 3 Barski Cleans

• Build in weight to a moderately heavy weight.  Focus, however, is in bar and turnover speed.

Conditioning

:90 Max Kb Swings (53#/35#)

• Rest :30

:90 Max ABMAT Sit-ups

• Rest :30

:60 Max Kb Swings

• Rest :30

:60 Max ABMAT Sit-ups

• Rest :30

:30 Max Kb Swings

• Rest :30

:30 Max ABMAT Sit-ups

Score is total number of reps completed.

“Murph”

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 Mile Run

Partition the reps anyway you see fit, but begin and end with the run.

Scaled option is to complete with a partner.

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.

Partner WOD

With a partner, complete the following for time:

• Buy-in: 150/120 Calorie Row (135 for coed partners)

Then complete Regional Individual Events 3 & 4:

• 104 Wall Balls (20#/14#)
• 52 Pull-ups

4 rounds:

• 28 Pistols/Reverse Goblet Lunges
• 15 Power Cleans (115#/78#)

Partners may split up reps however they wish.

Strength

Push Press

A. 5 sets to build to a heavy set of 3

B. 2 x 10 @ 65% of heaviest set

Conditioning

Advanced

• 400m Run
• 21 Unbroken Handstand Push-ups*
• 400m Run
• 18 Unbroken Handstand Push-ups*
• 400m Run
• 15 Unbroken Handstand Push-ups*

*100m penalty lap overtime you break

Intermediate/Novice

• 400m Run
• 21 Unbroken Strict Press (95#/63#, 75#/45)*
• 400m Run
• 18 Unbroken Strict Press*
• 400m Run
• 15 Unbroken Strict Press*

*100m penalty lap overtime you break

Strength

Complete 4 sets:

• 8 Deadlifts @ 65% 1RM
  • Rest :45
• 8/8 Single Arm Dumbbell Row
  • Rest :45
• 8-12 Unbroken Toes-2-Bar
  • Rest :45

Conditioning

Complete for time:

• 15 Wall Balls (20#/14#)
• 12 Power Cleans (185#/123#)
• 15 Wall Balls
• 9 Power Cleans
• 15 Wall Balls
• 6 Power Cleans
• 15 Wall Balls
• 3 Power Cleans
• 15 Wall Balls

Several C3 athletes put their functional fitness training to good use by tackling the Tough Mudder Chicago over the weekend!

Olympic

6 x 3 Position Snatch – Every :90

• High Hang + Mid Hang + Low Hang

Build in weight to a relatively heavy weight while still moving barbell quickly and efficiently.

WOD

5 rounds for time:

• 50 Double Unders
• 20 KB Swings (60#/44#)

Strength

4 x 5 Front Squats @ 32×1 Tempo

• 3 second descent, 2 second hold at the bottom.  Keep the weight light enough to hold the tempo.  Focus should be on keeping proper position in bottom of the squat.

Conditioning

Murph Training 3.0

Complete for time:

• 800m Run
• 25 Pull-ups
• 50 Push-ups
• 75 Air Sqauts
• 400m Run
• 25 Pull-ups
• 50 Push-ups
• 75 Air Squats
• 800m Run

*Split up the bodyweight movements anyway you’d like.

*20 minute cap.

Partner WOD

25 minute AMRAP:

• 50 Calorie Row
• 40 Alternating Pistols (sub 40 2-count lunges)
• 30 Hang Power Snatches (95#/63#)
• 20 Burpee Box Jumps (24″/20″)
• 10 Bar Muscle-ups (sub 10 jumping bar muscle-ups or 20 challenging pull-ups)

On person working, while the other rests.

Strength

5-5-5 Strict Press

5-5-5 Push Press

• Building each set, build to 9RPE in both the Strict Press and the Push Press

Conditioning

9 minute AMRAP:

• 3 Power Cleans (135#/93#)
• 3 Toes-2-Bar
• 6 Power Cleans
• 6 Toes-2-Bar
• 9 Power Cleans
• 9 Toes-2-Bar….etc.

Continue up the ladder until the 9 minutes is up.

-Rest 1 minute, then-

• 2 minute Max Double Unders