Workout

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
If you’ve got a 14/20-lb vest or body armor, wear it.

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.

Workout

“Gwen”
Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.

Workout

4 rounds for time of:
10 Dumbbell Squat Snatches, 50/35 lbs
8 Dumbbell Rows, 50/35 lbs
6 Single Arm Dumbbell Push Press, 50/35 lbs
4 Turkish Get-ups, 50/35 lbs

Rest day or make-up day

Workout

Complete as many rounds as possible in 16 mins of:
10 Strict Toes-to-bars
15 Push-ups
20 Box Step-ups, 50/35 lbs, 20 in

Workout

2 rounds for time of:
30/24 Row Calories
24 Lateral Burpee Box Jump Overs (24/20)
18 Power Snatches, 115/80 lbs

18:00 cap

The fastest time in each age group on today’s workout will earn a free t-shirt.
To be eligible, workouts must be done in class and logged on Beyond the Whiteboard.
Scores close after the rest day for this workout on Friday, May 22nd.

Workout

4 rounds for time of:
Handstand Walk, 50 ft
Run, 800 m

Rest day or make-up day

Workout

7 rounds for time of:
5 Thrusters, 115/80 lbs
7 Toes-to-bars
5 Hang Power Cleans, 115/80 lbs

Workout

2 rounds for total reps
Burpee Pull-up, 2 mins
Rest 1 min
Shoulder-to-Overhead, 135/95 lbs, 2 mins
Rest 1 min
Bike Calorie, 2 mins
Rest 1 min