WOD-
For time:
Run 400 meters
21 Overhead squats 95#(65#)
6 Muscle ups
Run 400 meters
15 Overhead squats 115#(75#)
9 Muscle ups
Run 400 meters
9 Overhead squats 135#(95#)
12 Muscle ups
SPRINT-
20 Minute AMRAP:
500m Row
30 DB Push Press
15 Weighted AbMat Sit Ups
50 Double Unders
500m Row
30 DB Front Squats
15 Weighted AbMat Sit Ups
50 Double Unders
500m Row
30 DB Thrusters
15 Weighted AbMat Sit Ups
50 Double Unders
WOD-
15:00 of clean technique work
Build to a heavy to form
Power clean + push jerk
Then:
As many rounds as possible in 14:00 of
10 Dumbbell push press (pick your own #)
Row 20(15) calories
10 Weighted ab mat sit ups with medball 20#(14#)
Run 200 meters
WOD-
In teams of 3
2 people work, 1 person rests
Bench press 15,000#
Bike 300 calories
*Your team can pick whatever weight you want for the bench press
If you do 100#, you would do 150 reps, 200#, you would do 75 reps
**One person will bench, one will spot, and one will bike
SPRINT-
With A Partner, 3 Rounds For Time:
1,000m Row
50m Weighted Walking Lunges
100m Prowler Push Hi/Lo
1 partner works while the other rests.
WOD-
In 12:00 build to a heavy 5 rep front squat from the rack
Rest 4:00, then:
As many rounds as possible in 12:00 of:
Row 10(8) calories
10 Front squats 75#(55#)
*Bar comes from the ground in the workout
SPRINT-
20 Minute AMRAP:
10 Double KB Deadlifts
40m Farmer’s Carry
10 Double KB Thrusters
40m Farmer’s Carry
WOD-
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.
SPRINT-
Every 7 Minutes x 4 Rounds:
Run 800m
30 KB Swings
Max Unbroken Pull Ups
Rest remainder of the time.
WOD-
As many rounds as possible in 20 minutes of:
Run 400 Meters
15 Eye level kettlebell swings 70#(53#)
30 Single unders
SPRINT-
3 Rounds:
30 Ski Calories
3 Rope Climbs
9 DB Shoulder to Over Head
Directly Into,
21-15-9
Bike Calories
DB Deadlift
WOD-
In 12:00 build to a heavy 5 rep touch and go power snatch
Rest 4:00 then,
As many rounds as possible in 10:00 of
2 Power snatch (Pick your own #)
2 Toes to bar
4 Power snatch
4 Toes to bar
6 Power snatch
6 Toes to bar
*Keep adding 2 reps to each movement until the time is up
SPRINT-
25 Minute AMRAP:
14 Box Jump Overs
14 Burpees
14 Alternating DB Snatch
Every 5 Minutes Row 400m.
WOD and Sprint-
“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
WOD-
5 Rounds for max reps:
1 Minute ski or bike for max calories
1 Minute max double unders
1 Minute alternating dumbbell snatch, 40#(25#)
1 Minute dumbbell box step ups 40#(25#) 24″(20″)
1 Minute rest
After party:
3 Rounds for quality:
:30 GHD superman hold
30 Banded good mornings
WOD-
With a 5:00 clock
Buy in Row 30(25) calories
With remaining time:
As many rounds as possible of
10 Deadlifts 95#(65#)
10 Toes to bar
Rest 5:00 then
With a 5:00 clock
Buy in Row 25(20) calories
With remaining time:
As many rounds as possible of
10 Hang power cleans 95#(65#)
10 Burpees
Rest 5:00 then,
With a 5:00 clock
Buy in Row 20(15) calories
With remaining time:
As many rounds as possible of
5 Deadlifts 95#(65#)
5 Toes to bar
5 Hang power cleans 95#(65#)
5 Burpees
SPRINT-
With a partner, For Time:
Row 120 Calories
30 Sandbag Ground to Over Shoulder
Row 100 Calories
60 Weighted AbMat Sit Ups
Row 80 Calories
30 Sandbag Ground to Over Soulder
Row 60 Calories
60 Weighted AbMat Sit Ups
1 partner works while the other rests.
