Lift #1 - OHS - 5 x 5 E3M
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Lift #2 - PS (Power Snatch) - 10 x 1 OTM
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Wod: 5 Min AMRAP
5 Bar Muscle Ups - Rx+, 5 C2B Pull Ups Rx
20 Ft Handstand Walk - Rx+ , 10 Hand Release Push Ups Rx
15 Wall Ball 30/20 Rx+, 20/14 Rx
rest 5 Mins then REPEAT!
5 Min AMRAP
5 Bar Muscle Ups - Rx+, 5 C2B Pull Ups Rx
20 Ft Handstand Walk - Rx+ , 10 Hand Release Push Ups Rx
15 Wall Ball 30/20 Rx+, 20/14 Rx
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Extra Credit / Optional 10 Rounds
1 Min Max Effort Air Dyne + 1 Legless Rope Climb rest 1 min
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Accessory / Optional 3 Rounds NFT
20 Glute Ham Sit Ups
20 Back Extensions

​

Lift #1 - PP (Push Press) - 5 x 3 E3M  
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WOD: 4 RFT
15 FSQ 135/95 Rx+, 95/65 Rx
12 T2B
9 Vertical KB Swings 70/53 Rx+, 53/35 Rx
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Lift #2 / Optional
SN BAL - 10 x 2 OTM - (Work Up)
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Skill / Optional
6 Min AMRAP
2 Strict HSPU
4 Kipping HSPU
10 T2B
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Accessory / Optional
100 DUs for time
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Just in case anyone needs a reminder as to the Snatch Balance that we did recently.  Watch the YouTube video below.
​

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First posted on CF mainsite August 18th, 2005.

​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.
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Class time at 9 AM.  WOD will start at 9:15.  Cookout to follow. Hopefully be eating by 11.  We'll have two grills this year.  Bring what you want to throw on the grill.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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. Some of you may choose to cut everything in half. For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest. Newer athletes we'll likely scale you even less than half. 






​

Class time at 8 AM
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Partner Workout - 25 Min AMRAP
Station #1
Partner #1 must perform a static hold on pull up bar with chin over bar or modified, just hang from bar.
Station #2
Row 150 Meters
10 Burpee Jump over Plate
* Partner #1 must stay in the static hold the entire time on Station #1 as Partner #2 completes the couplet on Station #2. If at any time Partner #1 falls out of position Partner #2 must stop until Partner #1 regains. Once Partner #2 completes the couplet in Station #2 the partners switch Stations and continue for 25 Mins.
Score = Total Meters + Total Burpee over Plate

Skill - 10 mins - Kettlebell Clean or Dumbbell Clean (beginners)
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Lift #1 - 10 mins Bench or Shoulder Press - 3 attempts to find a 20 Rep Max
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​Lift #2 - 5 mins - Z Press - 3 x 5 Reps
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WOD- 20 minute cap 5 Rounds for time - Unbroken!
5 Hang Power Cleans 135/95 Rx+, 95/65 Rx
10 Shoulder 2 Overhead 135/95 Rx+, 95/65 Rx
15 Glute Ham Sit Ups Rx+, 25 Ab Mat Sit Ups Rx
*Once you pick up the bar you must complete the 5 HPCs and 10 S2Os unbroken without dropping bar. If the bar is dropped 10 burpees must be completed immediately. Scale accordingly.
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Extra Credit - 1 Mile Run @ Moderate Pace
Accessory: Weighted Strict Ring Pull Ups - 3 x 3 Reps 

​

Skill - 5 mins
Power Snatch + Snatch Balance (bar only)
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Lift #1 - 10 mins
Full Snatch - 10 mins to find a 1 Rep Max
Rest 2 min (change load to 77%)
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Lift #2 - 10 mins
*after 2 min rest
Full Snatch @77% - 25 Reps for time - 10 min cap
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WOD -  10 Min AMRAP
30 Double Unders
15 Power Snatch 95/65 Rx+, 75/55 Rx
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Accessory:
3 Muscle Ups - OTM for 10 (if fail, work on transitions)
Ring or Bar and work on progressions if you don't have either yet.
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​Please watch the Youtube video below for the differences between the Drop Snatch, Snatch Balance and Heaving Snatch Balance.

Class time at 8 AM.  I'll be there until 11 catching up on what I've missed.
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Partner Workout - Rotate through each Station 4 times each
On a 2 Minute Clock on each station: 

Station #1
150 Meter Sprint - 75 meter marker and back
5 Burpees
Max Vertical KB Swings 70/53
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Station #2
Max Row for Calories

*Score = Calories + KB Swings

While partner 1 is on station #1, partner 2 is on station #2.  At the end of 2 minutes, partners switch and continue for 4 rounds.  Total time 16 minutes.