Strength

10 x 2 Speed Back Squats @ 32×1 Tempo

• Use 55% of 1RM – Move the weight as quickly as possible on the way up. Perform a set every :90

Conditioning

12 minute AMRAP:

3-6-9-12-15-18-etc..

• Burpee Box Jumps
• Toes-2-Bar

Strength

Push Press 6 x 2 @ 80%

• Quickly build up to working weight – rest 1 minute between each set

Conditioning

5 rounds for time:

• 15 Kb Swings (60#/44#)
• 15 Handstand Push-ups

*Scale HSPU’s to 10 reps, or 15 Pike Push-ups, or 15 seated dumbbell presses

“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, or perform a 1/2 Murph.

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:

• 1600m relay (both partners run 2 x 400m, alternating with each other)

Then 12 alternating rounds (6 each partner) of:

• 5 Power Cleans (155#/103#)
• 7 Burpees
• 9 Over-the-Box Jumps (24″/20″)

Finish with:

• 2k Row relay (both partners row 2 x 500m, alternating with each other)

Strength

Bench Press x 10-8-6-4-2

• Build each set, finishing as heavy as possible for 2 reps.

Conditioning

100 Overhead Squats for time (95#/63#)*

* Every time you break (lower bar from overhead position) – complete 20 Double Unders

*Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary.

*20 minute time cap

Partner WOD

With a partner, complete as many rounds as possible in 20 minutes of:

• 9 Deadlifts (225#/153#)
• 12 C2B Pull-ups
• 15 Wall Balls (20#/14#)

Partners will alternate each movement – Partner A will complete 9 Deadlifts, Partner B will complete 12 Pull-ups, Partner A will complete 15 Wall Balls.. the next round will be the opposite.

Cash-Out

3 sets:

• 1 minute Plank Hold (weighted if possible)
• 50′ Handstand Walk/Max Handstand Hold/3 Wall Climbs

Strength

Power Clean x 3-3-3-3-3

• Work up to a heavy set of three TOUCH-N-GO reps.

Conditioning

For time:

• 100/80 Calorie Row
• 50 Dumbbell Push Press (50#/35#)
• 800m Run

Strength

A. Back Squat 2-2-2-2-2

• In five sets, quickly build to todays heaviest set of two

B. Back Squat 1 x 10 @ 70% of 2RM

Conditioning

3 rounds for time:

• 100′ Goblet Walking Lunge (60#/44#)
• 20 Kb Swings (60#/44#)
• 10 Burpee Box Jumps (24″/20″)

Partner WOD

With a partner, complete reps of 50-40-30-20-10 for time:

• Thrusters (95#/63#)
• Toes-2-Bar
• Calorie Row

One person works, the other rests.

Olympic

Snatch 5 x 2

• Work up to a heavy double for the day. Perform these as two quick singles

Conditioning

A. 6 minutes to complete:

• 800m Run + Max Rep Pull-ups with remaining time

-Rest 1 minute-

B. 6 minutes to complete:

• 800m Run + Max Rep Push-ups with remaining time

-Rest 1 minute-

C. 6 minutes to complete:

• 800m Run + Max Rep Pull-ups with remaining time.

Score is total number of reps completed for all three segments.  Scale run to 600m/400m in order to have at least 2 minutes on each bodyweight movement.