For Load:
Hang Snatch

3 rounds for time of:
25 Pull ups
6 Overhead Squats, 155/100

Every minute on the minute for 30 mins:
ODD: 15 Sumo deadlift high pull, 75/55
EVEN: 15 Burpees

This will be scored like “Tabata”. Perform as many reps as each, trying to sustain that particular number of reps each round. You will by scored by your lowest number of reps in any given round.

or

Post “Murph” Recovery
Row 2K
L-Sit
Accumulate 2 minutes

Use foam roller and/or lacrosse ball to hit sore areas.

“Murph”

Complete for time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

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.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

For Load:
Shoulder Press, 2-2-2-2-2
Same load across

For Time:
10-9-8-7-6-5-4-3-2-1
Shoulder press, 50% from above
Hand-release push up

Core:
3 rounds, not for time
10 Strict toes to bar
20 Back extensions (supermans)
30 Calories (row)
40 AbMat sit ups

Complete for time:
800m Run
30 Burpee Box Jumps, 24/20
800m Run

Pull up Progression
7 sets of 7 unbroken, :40 rest

Complete 10 rounds for time:
(20 min time cap)

5 Handstand push ups
10 Power Snatches, 95/65

The substitution for the HSPU is the shoulder touch. Athlete will complete a wall walk and touch each shoulder 5 times.

Back Squat:
5-5-5-5-5 (working loads)