3 – 3 min rounds

Start at your “Station” at the top of the hill.
Run into the Box. Grab any single item weighing the most that you can find.
Carry it back to the station. Leave one guard on duty (to prevent theft!)
Bring as much as you can for time (3 min).
Then total your weight, and return to their place in the box. You have 5 minutes to do this.

Then repeat for a total of three rounds.
Take total weight of the three rounds. Divide by amount of team members = lbs per person!

(We had theft in both classes…lol!)

100 Kb swings
every break – 7 games pushups!

This is an occasion to raise funds to honor fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for charities supporting military causes.

Honor our brave servicemen and women – optional  registration is $35, and includes an awesome event shirt made by FORGED clothing. Wear it that day!
http://memorialdaymurph.com/index.html

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 in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005

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

For time.
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.
We will have different scalings…
Water and Beer when we can get up off the mats!
So Get Some!

Walking Lunges and Situps
50
40
30
20
10

Some classes played a game:
Crossing the Swamp.

Back Squat
3.3.3
80%, 85%, 90%

The Chief
AMRAP 3 Min:
3 Power Cleans 135/95
6 PushUps
9 Squats

1 min rest
Repeat 3 times!

Run or Row 300M
15 Burpees
15 Pullups

Run or Row 200M
9 Burpees
9 Pullups

then-

4 RFT
15 Pullups
15 Swings

Teams of 2

Both – 400M Farmer’s Carry
KB’s – 2 @ 35/26lb

Then
Alternate – 5 rounds for each – SandBag Hill sprint
100M 65/30

Then
Both – One Barbell carry
95/55

Alternate – Piggy Back Cary 200M

Awesome day for an outdoor WOD!

100 Pullups
100 Pushups
100 Situps
100 Squats