Wednesday, 10-2-13

With Partner 3×30 Reach and Touch Plank 3×20 Med ball Twist in Squat Position 3×20 Wall Ball/ Slam Ball Sit Up Partner WOD 3 Alternating sets 20 Wall Balls 20/14 20 Front Squats 95/65 20 Burpees 20 Push Press 95/65 18/12 AAB Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner…

Strength / Skill – Push Jerks 4-4-3-3-2 20min AMRAP 1 – Rope Ascent 10 – Pull-ups 20 – Push-ups 30 – Double Unders

Strength/Skill – E.M.O.M. – 16 Mins. Even Minute 10-15 Pull Ups Odd Minute 10-15 Push Ups Using a kettlebell or dumbbell 15 Turkish get-ups, right arm 53/35 20 swings 15 Snatches left arm 20 swings 15 Snatches right arm 20 swings 15 Turkish get-ups, left arm

3RFT 25 Weighted Sit Ups w/DB 35/25 10 Bar M/U’s 400m run   Strength: Strict Press- 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)

  Deadlifts 12 min to warm into your weight 50 GHD Situps/ Weighted Sit Ups 50/35 10 Deadlifts 315/215 7 Rope Climbs 10 Deadlifts 30 Bar-facing Burpees 10 Deadlifts 150 Double Unders 2:1 10 Deadlifts

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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…