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TWO heats today  8 and 9:30am class only

"Murph"   (compare to 5/25/15)

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.


"21 Guns"
21 min AMRAP  (compare to 5/22/15)

400m run
21 pushups
21 box jumps 24/20
15 burpees
9 pullups


2016 regional WOD 6
for time

1000m bike  (row or run)
100' HS walk   (2 mins of accumulated HS hold or 100 shoulder taps

10 OHS  225/155  (scale to 75%)
500m row
50 over the plate burpees  (over the bar)
5 OHS  225/155  (scale 75%)

regionals had a cap of 16:00


Strict Nate
10 rounds for time of:
 4 strict muscle-ups
 7 strict handstand push-ups
 12 kettlebell snatches

Men use 70 lb., women use 53 lb.

Nate (for scale)
20min AMRAP
2 MU
4 hspu
8 KBS  70/53


2016 Regional Event 7

For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Men use 95 lb., women use 65 lb.

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