5 Rounds

4 Wall Climbs
8 Ball Slams
16 Overhead Lunges
32 Double Unders

5×2 Squat Cleans

Then

4 Rounds

15 Wall Balls
15 Burpee Bumper Jumps
15 Butterfly Sit Ups
200 Meter Run

5 Rounds

10 Deadlifts
15 Ring Dips
20 Box Jumps

5×1 Clean & Jerk

Then

10 Minute AMRAP

5 Clean & Jerk @ 75% Of Your Max
10 Knees To Elbows
20 Double Unders

Classes will be at 7:30am, 8:30am and 9:30am only

Murph

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.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

No Classes

4 Rounds

40 Second Bike Ride
5 Front Squats
10 Toes To Bar
5 Power Clean
10 Russian Twist (L&R=1)

Just a reminder last class is at 5pm. NO Classes until Monday 05/27/13

5 Rounds

200 Meter Farmer Carry
10 Push Press
10 Pull Ups
10 Burpee Box Jumps

Strength
5×1 Hang Power Cleans

Then

12 Minute AMRAP

5 Hang Power Cleans
10 Ring Dips
15 Sit Ups
20 Double Unders

4 Rounds

10 DB Snatch(5 On Each Arm)
15 Deadlifts
20 Push Ups
400 Meter Run