Clean

1-1-1-1-1-1-1

then

400m run

21-15-9

SDLHP  F75/M95

Push Press F75/M95

KTE

Finish with 400m run

Strict Pull-Ups 3 count

5-5-5-5

12 min AMRAP

3 Wall Climbs

6 Burpees

15 Slam Balls F20/M30

Power Clean  F75/M95

Lunge F75/M95

Shoulder to OH F75/M95

Total=50 reps

Cash out 800m run and 75 BF sit-ups

2 rounds of:

3 min AMRAP (Completed Rounds)
Shuttle run (40 yds)
Rest 1 min
3 min AMRAP
8 OH Squats F45/M85
8 Box Jumps F20/M24

15-12-9

Power Cleans  F95/M135

Push Press F95/M135

Box Jumps F20/M24

Cash Out

Dimel DL

2 sets of 20 @ 40% of 1rm

“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, NY, 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

Box Squats

2 sets of 3 @ 50% of 1rm

2 sets of 2 @ 60% of 1rm

8 sets of 2 @ 70% of 1rm

DL Speed Pulls-1 set of 8 @ 70% of 1rm

GHR 3 sets of 10

Planks 3 sets of 1min

30 Medball Cleans, partner holds medball overhead  M20lbs/F14llbs
30 Squats, partner holds the bottom of the squat
30 Abmat Situps, partner holds a v-up
30 Wall Balls (M20lbs/F14lbs), partner holds the bottom of the front squat
30 Burpees, partner holds the pushup position 

Note:  This is a partner WOD.  While you do the medball cleans, your partner holds the medball overhead until you are done.  Then your partner will perform medball cleans while you hold the medball over your head.  When both have finished this exercise, you move on to the next one.  If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue.  First team to complete the WOD wins. 

“Litvinov Sprints”

3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints