A. 10:00 AMRAP 5 DB Snatch (HAP-each arm) 10 T2B 15 Burpee 2:00 Transition B. 5:00 Team Sled Relay (teams of 4-5) 1:00 Transition C. 5:00 Team Rope Climb Relay (teams of 4-5)Read More
A. Strength – Front Squat 5 – 5 – 5 (after 2 WU sets) B. For Time 15 OHS (95/65) 800 Meter Run 15 OHS (95/65) 400 Run 15 OHS (95/65) 200 Run 15 OHS (95/65) C. NFT – 50 Wipers (r+l=1)Read More
A. Establish Heavy HPC + STOH (8:00) B. 6:00 AMRAP Hang Power Clean (athlete choice) *each drop of bar = 20 Box Jumps Score HPC reps and Weight used 2:00 REST C. 6:00 AMRAP Shoulder-to-Overhead *each Drop of bar = 30 Double Unders Score STOH reps and weight used 2:00 REST D. 6:00 AMRAP (not...Read More
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...Read More
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