Every 6:00 complete
1. 800m TT
2. Assault Bike [1.5 miles for M /
1.2 for F]
3. Ski Erg [1K for M / 800m for F
5 Rounds :
20 DB Power Snatches [50/35]
250m Row
Rest 1:00
18 min EMOM
1 Power Clean [135/95]
1 Hang Power Clean
1 Hang Squat Clean
Accessory (Post WOD)
200m Farmers Carry [70/53]
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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 mile run. If you’ve got a twenty pound vest or body armor, wear it.
Choose your own Girl Benchmark WOD
10 Rounds of 1 min intervals:
8/6 cal Assault bike sprint, then max reps GTO (115/75#) with remaining time
1 min rest between intervals
Accessory: 3×1 min weighted planks
HSPU Skill/strength work (10 min)
50, 40, 30, 20, 10
Double Unders
Abmat Sit ups
10 HSPU after each completed round
Accessory: 100 Banded Pull-aparts (50 pronated, 50 supinated)
1) 1 Power clean every 30 seconds for 10 min.
3 min rest
2.) 10 Min Amrap:
12 Cal Row
10 burpees
8 Pull ups
Kelly
5 RFT:
400M Run
30 Box Jumps
30 Wall Balls (20/14)
10×2 Wide Stance Box Squat @ 70% (EMOM if possible)
Accessory: 3×10/leg DB Bulgarian split squats
8 Rounds of “Cindy” for time (10 min time cap)
5 x 3 Min Amrap:
6 Hang Power Snatch
12 Box Jumps
Then max cals on Assault bike with remaining time
3 min rest between rounds
4 RFT:
60 Double Unders
30 Wall Balls (20/14)
15 Deadlifts (BW for men, 3/4 BW for women)
Build to a 5RM Strict Shoulder Press
On a 9 min clock,
Cash in with a 400M Sprint,
Then complete Amrap of 3 HSPU, 10 KB Swings
Accessory: 50 Bent-over reverse DB Flys
Teams of 3 Row 6000M
Rotate every 400M
Each athlete must complete 10 Burpees, 10 C2B Pull ups before getting back on erg *see notes
30 Min Time Cap
Ring muscle up skill
(10 min)
WOD: 20 Min AMRAP
1 Muscle up
10 KB Swings
20 Lunges