3 Rounds for time of:

20 Box jump overs 24″(20″)
20 Russian kettlebell swings 53#(35#)
15 Toes to bar
15 Kettlebell snatch 53#(35#)
10 Burpees
10 Strict pull ups
5 Strict handstand push ups
5 Ring Muscle ups

Front Squat W8

Front Squats
Every 3:00 x 5
3 Front Squats at Week 3 weight + 10#

*Stay in the percentage range! This is a program so there’s no need to
go heavier than the day calls for.

As many rounds as possible in 12:00 of
Row 200 meters
15 Push ups

15:00 to build to Bench Press sets of 10 – 15 reps

*Use weights that get you above 10 reps for each set

Then,

As many rounds as possible in 15:00 of

20 Alternating dumbbell snatch 40#(25#)
Row 300(200) meteres
60 Double unders

With a partner, complete the following for time:

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 115#(75#)
7 Knees-to-Elbows
7 Deadlifts 225#(155#)
7 Burpees
7 Kettlebell Swings 53#(35#)
7 Pull-Ups

Every 4:00, both partners run 200 meters

30:00 Time cap

5 Rounds of:
With a 3:00 clock
Row 14(12) calories
7 Devil’s press 40#(25#)
Max effort toes to bar in time remaining

Rest 2:00 between rounds

Midline Capacity 5:00
5 Rounds of
:15 of v – ups
:15 Hollow hold
:30 of slow and controlled leg lifts

Clean and Jerk W7

Every 4:00 x 5
4 Cleans + 2 Jerk at Week 2’s weights + 5 – 10 #

These do not need to be touch and go. You can reset after each clean and should

Post WOD:
3 – 5 Rounds for quality of:
8 – 12 Arnold presses with dumbbells
8 – 12 Bent over rows with dumbbells

3 Rounds each for time of:

20 Box jump overs 24″(20″)
15 Burpees
10 Sandbag ground to shoulder
5 Ring muscle ups

Rest 3:00 between each round

3 scores on the board.

3 x 5:00 on the rower or bike
Rest 1:30 between each round
*Conversation pace only, to help with recovery from yesterday before squatting today.

Front Squat W7

Front Squats
Every 3:00 x 5
4 Front Squats at Week 2 weights + 10#

*Stay in the percentage range! This is a program so there’s no need to
go heavier than the day calls for.

“Murph”

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

Break up the gymnastic movements however you like.
*Wear a weight vest if you want

On this Memorial Day we honor the men and women who gave their lives while fighting for our freedoms. We do so by coming together to participate in the workout “Murph”. This workout is 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 has since been changed to “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.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007

Murph is tomorrow, so if you are planning to workout, consider going easy
today in preparation for tomorrow.

3 Rounds for time of

Row 1000 meters
20 GHD hip extensions
40 Double unders
20 Dumbbell hang power cleans (Pick #)