Warm up-
5 Minutes of bike

Overhead work/warm up
0-2 Minutes 10 strict presses
2-4 Minutes 8 Push Press
4-6 Minutes 6 push jerk

Strength
Strict press-Base all numbers of 90 percent of your one rep max
5×40%,5×50%,3×60%,3×80,3×85, As Many Reps as possible at 90%

Quick review of Power clean before wod, slowly build up to the weight you are going to use for the Wod

Wod- For time
80 Double Unders
5 Clean and Jerks 135/95
40 Double Unders
10 Clean and Jerks 135/95
20 Double Unders
15 Clean and jerks 135/95
Immediately into a 500 meter row

Scaling-
For single unders double the number
Weight- Moderate to lighter weight, this wont be bad until the set of 15. Challenge yourself today with a little heavier weight. Rx athletes this should be a spring for you. All sets unbroken, possibly breaking the set of 15 into 2 or 3 small sets of touch and go.

“Murph”

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

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.

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.

Scaling
1/2 Murph

Scale pull ups- ring rows, jumping pull ups
Push up- from knees or a bar
squats.. you got this!

CLOSED TODAY. REST FOR MURPH TOMORROW! tomorrow schedule First heat starts at 5am

LAST HEAT STARTS 9:45

8am Endurance-
8 Minute partner row, switch every minute. fast transitions.

rest 5 minutes

25 Minute amrap
Up the ladder, set your bike and rower right by each other. Split the work however you want!
1 Bike Cal
1 Row Cal
1 Burpee
Next round, 2,2,2… next round 3,3,3 and on and on and on and on

9am Mobility

10am 30 minute time cap.
Teams of 2 or 3
100 Rower Cals
100 Slam ball over the shoulder
100 wall ball
100 Bike cals
100 wall ball
100 slam ball over the shoulder
100 rower cals

Warm up
400 Meter Partner Run with Wall Ball, 40 Partner Wall Balls
40 Weighted good mornings (ball or empty bar)

New Strength Cycle Starts this week.
***Add 10 pounds onto your back squat and deadlift 1 rep max and 5 pounds onto your press and bench press max. THAT IS YOUR NEW NUMBER, take 90 percent of that number and refill in your chart! The last 3 sets of every week are THE MOST IMPORTANT. Try as hard as you can. Make notes in your chart above so you can look back at your results.

Strength Deadlift

5×40
5×50
3X60
5X75
5×80
AMRAP at 85% should be more than 5.

WOD
4 Rounds For Time
10 Power Cleans 185/135
200 meter run
5 Rings Muscle ups (Sub 7 bar muscle ups, 12 Pull ups)