4 rounds
row 400m

12 thrusters 50kg/35kg

100 burpees
100 lunges
100 situps
100 squats

"Murph"

For time:
1 mile Run
25 Pull-ups
100 Push-ups
100 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.

"Nutts"

For time:
10 Handstand push-ups
15 Deadlift, (250/170)
25 Box jumps, (30"/24")
50 Pull-ups
100 Wallballs, (20/14)
200 Double-unders
Run 400 meters with a (45/25) plate

"Fight Gone Bad!"

Three rounds of: Wall-ball, 20 lbs / 14 lbs, 10 ft target (Reps)
Sumo deadlift high-pull, 75 lbs / 55 lbs (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 lbs / 55 lbs (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

21-15-9-6-3 reps for time of:

• Strict handstand push-ups
• 195-lb. front squats
• Burpees

More info

5 min AMRAP
10 Thrusters 42,5/30kg
10 Pull ups
2 min rest
5min AMRAP
10 Deadlifts 90kg/70kg
10 Ring dips

3 Rounds for quality
3 L- pull ups
4 Ring dips
1 rope climb
12 hollow rocks

liikkuvuusharjoitus

AMRAP 15:
1K Row
10 Power Clean 40/25
10 STO 40/25
10 Power Clean 50/35
10 STO 50/35
10 Power Clean 60/40
10 STO 60/40
ME MU