5 Min AMRAP
Row 500m
AMRAP in remainder of time:
10 Hanging Knee Raises
10 Dips (Bench, stantion, or ring)
90 second rest
5 Min AMRAP
Bike 1 Mile or 3 min (whichever is shorter)
AMRAP in remainder of time:
30 Jump Rope
10 Ring Rows
90 second rest
5 Min AMRAP
400m Run or 500m Ski
AMRAP in remainder of time:
10 Slam Ball over shoulder (40/30)
10 Situps
9EMOM
1 – 10/8 Calorie Bike
2 – 12 Squat Jumps
3 – 12 MB Thrusters
1 Muscle Snatch until you need to Power Snatch, Power Snatch until you need to Squat Snatch, then Squat Snatch 1RM
3 Rounds for
Time:
– 15 Row/Bike/Ski Calories
– 20 Wall Balls (20/14)
– 25 Box Jumpovers (24/20)
Straight arm to wall stretch, roll anything sore from Murph
Optional – Alternate: Back
Extension 3×15 + Russian KB Swing 3×15
Kettlebell Krazy
(Every 12ft equals 1 Rep)
Single Arm
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.
To learn more about Murph click here
Partners
– 50 Cal Row
– 25 Wall Balls (20/14) (Rx+ 30/20)
– 20 Back Squat (205/145) Rx+ 225/155
– 30 Cal Row
– 25 Wall Balls
– 20 Front Squat (165/115)Rx+ 185/125
– 10 Cal Row
– 25 Wall Balls
– 10 Overhead Squats (125/85) Rx+ 155/105
800M Run
:30 Squat Hold
5e Spiderman Stretch
:30e Pigeon Stretch
8 Squats + OH Reach
6-4 Point Squats
:30e Side Plank
21-15-9
– Pistols
– DB Push Press (35/25)
– Ball Slams
20 Min AMRAP
Row 250m
30 Lunges
20 Pushups
10 Hip Thrusts
Row 500m
20 Lunges
15 Pushups
10 Hip Thrusts
Row 1000m
10 Lunges
10 Pushups
10 Hip Thrusts
Max distance Row in remainder of time
PVC Warm-Up
– Back Squat
– Good Morning
– Twists
– OH Forward Lunge
– Overhead Lat Stretch
– Y Position Lat Stretch
– Overhead Squats
50-40-30-20-10
Double-unders
Sit-ups
Calf/Core stretch
Warmup:
x2
Push Up Shoulder Tap: x 10
PVC Pass Throughs: x 10
1 Arm RKB Swing: x 10 each arm @ light weight
Suitcase Deadlift: x 10 each arm @ moderate weight
10 Minutes for quality
Row: 250M @ medium pace with damper on 3 or below
Supinated Grip Bar Hang: 20 seconds
Suitcase Deadlift: x 10 each arm @ light to moderate weight
Push Up Shoulder Tap: x 10
Mini Band on Ankles
– Mini-Band Side Step x15 each foot
– Plate Wheel Rotations x10 each way
– Mini-Band Forward Diagonal Step x15 each foot
– Plate ABC’s
– Mini-Band Backward Diagonal Step
x15 each foot
– Wall Press x10
15 Min Cap
400m Run
10 TTB
400m Run
15 TTB
400m Run
20 TTB
400m Run
25 TTB
If you do not finish within the time cap, left over reps are equal to one second and added to 15 min. Example, if you had 25 ttb left, your score is 15:25. Run counts as 40 reps
30 seconds each side/position:
Low Lunge
(repeat sequence on opposite side of the body)
Calf Stretch
Downward Dog
Seated Toe Touch Stretch
Quad Stretch (laying)
Standing Full Body Stretch
Downward Dog
Pigeon
