Teams of 2 complete 1 Squat Clean + 2 Unbroken Front Squats
Teams of 2 complete 4 RFT of:
20/15 cal assault bike (Each)
200m front rack D-Ball carry, 150/100 lbs (RX), 100/60 lbs (S) (swap out at req’d)
12:00 min AMRAP of:
1:00 row
0:30 side plank R/L
15 air squat
10 box jump w/ step down
10 single arm dumbbell push jerk R/L
For Time of:
100/80 cal row
80 wallball 20/14 lbs @ 10′ (L3), @ 9′ (L2), 8′ (L1), 14/10 lbs @ 9/8′
60 GHD sit up (L3), 40 Reps (L2), 60 AbMat Sit-Ups (L1/
AMRAP 10:
2:00 Machine of your choice
10 Inch Worm
10 PVC OH Squat (1 sec pause in the bottom)
5-10 Strict Pull ups
9-7-5
Muscle-ups
Snatch, 135#/95#
L2: Pull-Ups/Ring Dips, 95/65 lbs
L1: Assisted Pull-Ups/Dips, 85/55 lbs
10 min coaches choice
40 min AMRAP of:
100 m Run
1 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/
2 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/
3 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/
4 D-Ball Clean Over the Shoulder, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1/
10 min AMRAP of:
2:00 Row
50′ Lateral Side Step (R/L)
20 Air Squats
10 Single Arm Ring Row (R/L)
1:00 Plank
3 RFT of:
30 Wallballs, 30/20 lbs @10′ w/Vest(L4), w/Out Vest (L3), 20/14 lbs @ 10′ (L2), 20/14 lbs @ 9′ (L1), 20/14 lbs @ 8′ (
400m Farmers Carry AHAP
*Rest as needed
For time:
400 m Walking Lunges (RX) 200 m (S: Beginners – less than 6 months)
15 min cap
Rest 5 min (or more depending on when you finish)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
For Time:
1/2-Mile Run
50 Pull-ups
100 Push-ups
150 Air Squats
1/2-Mile Run
If you have a 20# vest or body armor, wear it.
18 min AMRAP of:
2:00 Jog
50 Single Unders
10 Suitcase DL (R/L)
20 Alt Leg V-ups
20 Air Squats
40 min AMRAP:
Power Clean
25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (
Teams of 3 Complete For Time of:
300 DU’s
45 D-Ball Cleans, 150/100 lbs
45 Strict Pull-Ups
100′ HSW
36 Strict Pull-Ups
100′ HSW
27 Strict Pull-UPs
100′ HSW
120 GHD Sit-Ups
60 Thrusters, 95/65 lbs
90 GHD Sit-Ups
45 Thrusters, 95/65 lbs
60 GHD Sit-Ups
30 Thrusters, 95/65 lbs
Run 5K for time
*Divide Reps/distance as required
18 min AMRAP of:
2:00 Jog
50 Single Unders
10 Suitcase DL (R/L)
20 Alt Leg V-ups
20 Air Squats
For Time of:
Power Clean
25 reps, 225/155 lbs (L4), 185/125 lbs (L3), 155/105 lbs (L2), 115/85 lbs (L1), 95/65 lbs (
