WARM UP
HANG FROM THE BAR FOR 30 SECS
200 MT JOG
10 FRONT SQUATS (EMPTY BAR)
10 PUSH PRESS
10 BALL SLAMS

20 CLUSTER
200 MT RUN
10 TOES TO BAR
10 KB SWINGS

20 POWER CLEANS
400 MT RUN
10 TOES TO BAR
10 KB SWINGS

20 SQUAT CLEANS
800 MT RUN
10 TOES TO BAR
10 KB SWINGS

BUY OUT
50 WALL BALLS

KB RX 35/55
RX+ 55/70

RX 65/95
RX + 85/115

5 MINS
SNATCH PROGRESSION

EMOM FOR 7 MINS

GOAL IS TO INCREASE WEIGHT EVERY RD

RX
2 POWER OR SQ SNATCHES 65/95
2 CTB PULL UPS OR 1 BAR MU

RX+
2 POWER OR SQ SNATCHES 95/135
2 RING MU

REST 2 MINS AFTER EVERY WOD

SCORE= WEIGHT YOU FINISHED YOUR LAST RD

RUN/ROW
5 MIN CAP
400 MT RUN ,ROW AS MANY CAL AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL CAL

RUN/HOLLOW ROCKS
5 MIN CAP
400MT RUN . AS MANY HOLLOW ROCKS AS YOU CAN WITH TIME REMAINING

SCORE= TOTAL HOLLOW ROCKS

WARM UP
3 RDS
100 MT RUN
5 BACK SQUATS AND 5 STRICT PRESS WITH EMPTY BAR

5 BIKE CAL ARMS ONLY
5 BIKE CAL LEGS ONLY

5 SETS OF 5 REPS BACK SQUATS
60%- 70% OF YOUR MAX

10-9-8-7-6-5-4-3-2-1
PUSH PRESS 65/95
BACK SQUATS
ODD RDS- 1 ROPE CLIMB
EVEN RDS 1O V-UPS

WARM UP
STILL RECOVERING FROM MURPH
2 RDS ( NOT FOR TIME)
200 MT ROW
20 CAL BIKE

5 RDS
10-BOX JUMPS
15HANG POWER CLEANS 95/135
EVERY TIME YOU DROP THE BAR 5 BURPEES OVER THE BAR

AFTER WOD
200 MT SLED PULL/RUN
45/90

THE DAY AFTER MURPH

WARM UP
BAND STRETCHES ARMS AND LEGS
200 MT LIGHT JOG
200 MT ROW
20 CAL BIKE

BUY IN 75 DUBS
4 RDS
400 MT RUN
15 D/L 105/155
30 AB MAT SIT UPS
BUY OUT
75 DUBS

RX SIT UPS
1-FEET IN BUTTERFLY POSITION
2-HANDS TOUCH GROUND BEHIND HEAD
3-HANDS TOUCH GROUND IN FRONT OF FEET

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.