21-18-15-12-9-6-3 reps, for time of:

Burpee

AbMat Sit-up

Hang Power Clean, 95/65 lbs

“Mini Murph”

For time:

Run 800 meters

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800 meters

Partition the pull-ups, push-ups, and air squats as needed.

Or

“Murph”

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

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.

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters

Run 800 meters (together)

50 Push Jerks 115/80

60 Burpee Pull-ups

70 Push-ups

80 Sit-ups

90 Lunges

Complete as many rounds as possible in 15 mins of:

25 Double Unders

5 Squat Cleans 135/95 

20 AbMat Sit-ups

3 rounds for time of:

Run 800 meters 

20 Weighted Box Step-ups 24/20

20 Handstand Push-ups

3 rounds for time of:

10 Clean & Jerks 135/95 

25 Wall Balls

Run 400 meters 

For time:

20 Toes-to-bars

25 Kettlebell Swings 53/35 

15 Burpees

16 Toes-to-bars

20 Kettlebell Swings 53/35 

12 Burpees

12 Toes-to-bars

15 Kettlebell Swings 53/35 

9 Burpees

8 Toes-to-bars

10 Kettlebell Swings 53/35

6 Burpees

4 Toes-to-bars

5 Kettlebell Swings 53/35 

3 Burpees 

Front Squat 3-3-3-3-3

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

In teams of 2, with 1 partner working at a time, alternate movements to complete:

10 Rounds For Time of:

10 Deadlifts 225/155

10 Lateral Burpees over Barbell 

15 Box Jumps 24/20

For time:

Run 800 meters 

50 Wall Balls 20/14 

50 Toes-to-bars

50 Dumbbell Snatches

50 Overhead Squats 75/55 

5 rounds for time of:

9 Power Cleans 115/80 

6 Burpee Box Jumps 24/20 

15 Pull-ups

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 15 mins of:

30 Double Unders

Run 200 meters

Max Rep Push-ups

*your score is total push-ups.

Back Squats 3-3-3-3-3

Then:

4 rounds, 1 min per station, for max reps of:

Kettlebell Swing 53/35 

Sit-up

Lunge

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

Complete as many rounds as possible in 15 mins of:

10 Wall Balls 20/14 lbs

10 Handstand Push-ups

10 Box Jumps 24/20

In teams of 2, with 1 partner working at a time, complete for time:

50 Power Cleans 95/65

50 Toes to Bar

50 Box Jumps 24/20

40 Squat Cleans 115/75

40 Toes to Bar

50 Burpees

30 Power Cleans 135/95

30 Toes to Bar

Run 400 Meters

For time:

Row 800 meters

30 Thrusters 75/55

30 Pull-ups

Run 800 meters

30 Thrusters 75/55

30 Pull-ups

4 rounds for time of:

Run 400 meters 

21 Kettlebell Deadlifts 70/53 

25 Walking Lunges

Complete as many rounds as possible in 14 mins of:

6 Hang Squat Snatches 95/65

10 Push-ups

10 Toes-to-bars

On the minute every minute for 7 minutes:

Squat Clean x 1-2 reps

Then:

21-15-9 reps for time of:

Squat Cleans 95/65

Lateral Burpee Over Bar

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

For time:

Run 800 meters

Then:

4 Rounds of:

16 Pull-ups

24 Wall Ball Shot 20/14