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8-9 am 4 rounds10 kb figure 8’s w stop6 kb tactical rotational presses16 kb swings w dead stopRest 1 minute

6:30-9 am Complete as many reps as possible in 7 minutes of:Burpees At the top of each rep make contact with a target that is 6 inches above your reach.

6:30-9 am Behind-the-neck jerk 1-1-1-1-1-1 repsPush jerk 10-8-6-4-2 reps

6:30-9 am DanielFor time:50 pull-upsRun 400 meters21 thrustersRun 800 meters21 thrustersRun 400 meters50 pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:25 assisted pull-upsRun 400 meters15 thrustersRun 400 meters15 thrustersRun 400 meters25 assisted pull-ups ♀ 22 lb ♂ 35 lb

6:30-9 am 4 rounds, each for time, of:500 m rowRest 2 minutes Scale:350-m rowRest 2 minutes

6:30-9 am Deadlift3-3-3-2-2-1-1-1

6:30-10 am*note extra gym time * “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run 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

8-9 am We will be running Murph on Monday for an extended time; 6:30-10 am. For time, partition any way:Run 1 mile100 toes-to-bars Scale:800 m, 50 hanging knee raises

6:30-9 am For 30 minutes complete:3 squat cleans on the odd minutes10/13-calorie row on the even minutes ♀ 125 lb ♂ 185 lb Scale:For 20 minutes complete:3 squat cleans on the odd minutes7/12-calorie row on the even minutes ♀ 55 lb ♂ 75 lb

6:30-9 am 5 rounds for max reps of:1/2 bodyweight shoulder pressesPull-ups Scale:5 rounds for max reps of:Empty barbell shoulder pressesRing rows