WOD 053018

10 min AMRAP:
10 deadlift, 275 lbs.
10 hip extension
10 box jumps, 24″

4 rds + 3 box jumps

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WOD 052718

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

5 push-ups, 5 pull-ups, 5 push-ups, 15 squats x20 rounds with a 20 lb. vest

46:11

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.

WOD 052318

For time:
20 tire flips, 450 lbs.
80m run
4 rope climbs, 16′
80m run
15 tire flips, 450 lbs.
80m run
3 rope climbs, 16′
80m run
10 tire flips, 450 lbs.
80m run
2 rope climbs, 16′
80m run
5 tire flips, 450 lbs.
80m run
1 rope climb, 16′

12:16

WOD 052018

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike (sub row)
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box (sub 50 lb. DB)

23:33

WOD 051718

Complete as many rounds as possible in 10 minutes of:
10 deadlifts, 275 lbs.
20 GHD sit-ups

6 rounds + 2 DL

WOD 051318

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses, 30 lb. dumbbells
15 pull-ups

17:38

WOD 051018

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box

15,18,18,18,19

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