CROSSFIT

Strength

Thruster 5-5-5-3-3-3

Skill

Double Unders/Pistol Squats

MetCon

For Time:

Buy In: 40 Pistols

100-75-50-25 of:

Double Unders

*5 Deadlifts (225/315#) Between Rounds*

Cashout: 40 CTB Pullups

CROSSFIT

Strength

Bear Complex 5-4-3-2-1 (Increasing Weight)

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

MetCon

For Time:

2000m Row

CROSSFIT

MetCon

“Murph”

For Time:

1 Mile Run

100 Pullups

200 Pushups

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.

(Courtesy of http://www.crossfit.com)

CROSSFIT

Mobility/Accessory/Core

Hip Adductors

Weighted Plank 4x60s

MetCon

50-40-30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

*Between Each Round Perform 10 Pullups + 1 Rope Climb/Pull*

CROSSFIT

Mobility/Accessory

Deltoids/Rotator Cuff

Skill

EMOTM 8 Minutes of:

-5 Banded MU/2 Strict MU

MetCon

“Tabata Mashup”

Rowing

Hang Power Snatch

T2B

Bear Crawl