Medicineball Throw

6 x DL
6 x Strict Chin Up

6 Intervals
New every 5th minute

Each for time
20/15 Cal.
15 Shoulder to Overhead 42,5/30kg
7 Target Burpees

20 deadlifts (125/85 kg)
400 m run
20 KB swings (32/24 kg)
400 m run
20 overhead squats (52/35 kg)
400 m run
20 burpees
400 m run
20 pull-ups
400 m run
20 box jumps (60/50 cm)
400 m run
20 DB squat cleans (20/15 kg each)
400 m run

40 Min AMRAP
In Pairs;
800m Run to beach and back
Row M

One running and other rowing, switch when your partner returns.
Score is total meters run + rowed

AMRAP 25:
400 Meter Run
2 Rope Climbs
8 Kettlebell Swings 32/24kg
12 Kettlebell Reverse Lunges 32/24kg

”Murph”

1600m Run (2x"peruslenkki")
100 pull-ups
200 push-ups
300 Air squats
1600m Run (2x"peruslenkki")

TC: 60min

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.

Midline (tämä extrana jos jää aikaa)

Midline 3 rds

10 V-ups

20 hollow rocks

20 supine leg lifts

rest 1 min

Warm up
For 10 minutes
15/12 calories of rowing
10-20 alt leg v-ups
10 empty barbell strict press
:30 HS/wall climb hold

3 rounds
12 wall balls 9kg/6kg
12 T2B
12 cal row