5 Rounds for time of:

5 DL   F185/M275

10 Burpees

“Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

For time.
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.

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.

5 Rounds for Time of:

20 Wall Ball  14/20

20 D-Ball Slams 20/30

20 BF Sit-Ups

20 Burpees
20 KTE
20 Sumo Deadlift High Pulls (95, 65)
1 mile Run
20 Sumo Deadlift High Pulls (95,65)
20 KTE
20 Burpees

Press

Work up to 1RM on Press then:

1-1-1-1-1 @ 80%

then

Push Press

1-1-1-1-1 @ 110%

3 Rounds for time of:
9 Power Clean  F95/M135
12 Front Squats  F95/M135
15 Box Jumps  F20/M24

800m Run

125 Push-Ups

75 Wall Ball   F14/M20

400m Run

21-15-9

Split Jerks  F75/M95

Box Jumps  F20/M24

D Ball Slams  F20/M30

3 Rounds for time of:

30 Pullups

30 BF Sit-Ups

5 Wall Climbers

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.