​Civic Holiday
 
"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.

MetCon:
For Time:
30-20-10
Cal. Row
HSPU
Wall Ball (20/14)
Pull Ups
 
Mobility:
15:00 Mobility work

Mental Toughness:
1k SB Run (90/60)
 
Metcon:
 30 Push Ups
15 Deadlift (95/65)
30 Push Ups
15 Deadlift (145/95)
30 Push Ups
15 Deadlift (195/125)
30 Push Ups
15 Deadlift (245/155)
30 Push Ups
15 Deadlift (295/185)
30 Push Ups
15 Deadlift (345/215)
30 Push Ups
15 Deadlift (395/245)
 
25:00 Cap

BenchMark 3:
“Flash Dance”

​18:00 AMRAP
3:00 each movement, moving immediately into the next one.

Assault bike
Burpee's
Row for calories
Double unders
Shuttle sprints
Sled Push

​BenchMark 2:
“Web-Slinger”

18:00 AMRAP
3:00 each movement, moving immediately into the next one.
​
Muscle ups
Handstand push-ups
Chest to bar pull-ups
Ring dips
Pull-ups
Push-ups

​Reveal your inner HERO!
 
The next 3 days we will be completing 3 Benchmark workouts we've created to show areas to celebrate and/or target for improvement.
 
The superhero themes are just for fun :)
 
Benchmark 1:
“Dark Night”
We’ll be going deep into the pain cave on this one”

18:00 AMRAP
3:00 each movement, moving immediately into the next one.
Deadlift (365/225)
Back Squat (315/205)
Front Squat (275/185)
Clean (225/155)
Jerk (185/135)
Snatch (135/95)
use 1 bar for all

Skill Tabata:
8x Double Unders
2:00 Rest
8x HS Hold
2:00 Rest
​8x Hang from pull up bar

MetCon:
15:00
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

​Strength:
15:00 E2MOM
Work up to a heavy (not Max) Double OH Squat
 
Length:
15:00 E2MOM
Odd: Max Distance Sled Push
Even: Rest
 
Metcon:
20:00 AMRAP
5 chest-to-bar pull-ups
10 HSPU
15 overhead squats, (95/65)

​50 Calorie Row
50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95