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WOD: Monday

12mins to complete: 3×4 Front Squat, 80%

20-16-12-8-4 reps for time of: (16min CAP)
Power Cleans, 60kg (40kg)
Burpee Box Jumps, 24″ (20″)

Rx’d + = 70kg (50kg)
Rx’d – = 50kg (35kg)

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WOD: Saturday

“Partner WOD”

AMRAP in 10mins of:
200m Farmers Carry, 2x24kg KB (2x16kg KB)
-Relay style (one person at a time)

Rest 1min

AMRAP in 10mins of:
30 Hang Power Cleans, 60kg (40kg)
30 Push Jerks, 60kg (40kg)
30 Burpees
-Break up the reps as you like

Rest 2mins

For time:
Both complete 400m OH Plate Carry, 20kg (15kg)

Post rounds and time to comments.

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WOD: Friday- “Murph”

“Murph”

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

OR

“Partner Murph”
-Both run
-Break up the reps as you like

Compare to: 26 Jan 2015

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you’ve got a twenty pound vest or body armor, wear it.

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WOD: Thursday

12mins to complete: 3×5 Deadlift, 85%

10-9-8-7-6-5-4-3-2-1 reps for time of: (15min CAP)
Deadlift, 100kg (70kg)
2x Toes to Bar

Rx’d + = 120kg (85kg)
Rx’d – = 90kg (60kg)

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WOD: Wednesday

In teams, complete for time:
1000m Row
100 Burpees
1000m Row
100 Box Jumps, 24” (20”)
1000m Row
100 Push Ups
1000m Row

-Break up the reps as you like, one person works at a time.

Post time to comments.

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