Memorial Day Murph
1st ever

Run 1mile
100 Pull-up
200 Push-up
300 Squat
Run 1mile

Used: 10,20,30

For time:

30 reps snatch, 135#

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.

Sprint Intervals:

150m - (rolling start, 5 tp 6 min rest between) - 5 x150m - 22.25, 20.25, 21.09, 21.16, 20.85

Hang Power Clean

3-3-3-3-3-3-3

135-145-155-185-195-205(PR)-215(f)

I think I can get 215. I'm going to try this again in a week or so and only do 5 sets total and I bet I get it.

5 rft:

10 pullups (purple band)
15 push ups (hand release)
20 KBS (55, eye level)

Hang Snatch
Overhead Squat

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

Front Squat 1 RM

6 rounds of:
50' 45 lb OHD walking lunge,
50' plate push (90 lbs),
10 chest to bar pullups
I did all sets unbroken. Last set of C2B pullups took a bit of doing to get em unbroken. I kept great total ROM for all pullups as well.
Good form on OHD walking lunges.

I made this one up to have a more weighted feel to it and not be too long or a killer. It was a nice burner for whole body.
My legs were still not probably up to doing too much weight yet.
Post WOD:
I did 4 rounds of 10 alternating arm dumbell snatch
40 lbs, 50, 60, 65
Good way to do a total body exercise with opening up of the hips.

Metcon:
AMRAP 5 mins
3 Front Squats 60kgs
3 Bench Press 60kgs
Rest 1 min
AMRAP 5 mins
6 Front Squats 50kgs
6 Bench Press 50kgs
Rest 1 min
AMRAP 5 mins
9 Front Squats 40kgs
9 Bench Press 40kgs

Score:
5rds
4rds --> 1FS
3rds