Complete for time
100 Double Unders, followed by:
3 rounds of:
15 Deadlifts, 225/155
21 V-Sit ups
Followed by: 100 Double Unders

For Load:
Push Press, 5-5-5-5-5

“Jackie”
Complete for time:
Row 1K
50 Thrusters, 45/35
30 Pull ups

For Load:
Back Squat, 3-3-3-3-3

As many rounds/reps as possible in 20 mins:
7 Power Cleans, 135/95
7 Burpees
200m Run

TEAMS of 2:
As many reps as possible in 15 mins:
Partner One does AMRAP Wall Balls (20/14), while partner Two does a 60m farmer carry with 2 KB, 70/53. Once partner two returns from the farmer carry the teammates switch roles. Keep a running count of your wall balls as a team.

Pulling Accessory Work
2 Rounds:
15 Deadlifts, 165/115
:45 rest
15 Romanian Deadlifts, 165/115
:45 rest
15 Stiff Leg Deadlifts, 165/115
:45 rest
15 Sumo Deadlifts, 165/115
Rest 2-3 mins between rounds

This is intended to be light. If you know your Deadlift 1RM, work in the sub 50% range.

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.