WOD

Deadlift off Blocks

Every :90 for 15 min:
5 Hang Power Clean
12 Push Ups

800m Run/Row
50 Wall Balls
50 Box Jumps

600m Run/Row
35 Wall Balls
35 Box Jumps

400m Run/Row
25 Wall Balls
25 Box Jumps

Pause Bench Press
9 x 3

Challenge
1 x Max Reps

AMRAP in 8 min
1 Power Clean & Jerk
1 T2B
1 Power Clean & Jerk
1 Pull Up
* modified from BCBD 2017 🙂

For time:
200m Sled Drag
400m Run
200m Sled Drag
400m Run

Rest

AMRAP in 6 min
15 Cal Bike
15 KB Goblet Squat

Box Squat – front squat
8 x 2

3 Rounds:
400m Run
10 Hang Power Snatch
10 Burpees

3 Rounds

AMRAP in :90
Run 300m
D Ball to Shoulder

Rest

AMRAP in :90
Run 300
KB Swing

Rest

Sling Shot Bench

For time:
80 DU’s
20 DB Press
60 DU’s
15 DB Press
40 DU’s
10 DB Press
20 DU’s
5 DB Press

Box Squat

3 Rounds
24 SL RDL
24 KB Step Up

Glute Ham Raise
4 x 8

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 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 to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this (USA) 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.

AMRAP TGU in 10 Min

BCBD Team WOD 3
AMRAP in 8min
6 DB S2OH
10 Box Jump Overs
Parking Lot Run