WOD

1” Deficit Deadlift

Max Reps @ 80%, 60%, 40%

Glute Ham Raise
4 x 8 reps

4 Sets
8 Seated Good Mornings
20 Hip Circle Side Step

4 sets
:60 Nose to Wall Handstand Hold
:30 L-Sit Hold

In Teams of two, one partner working at a time:
75 Box Jump Overs
Rest
100 Slam Balls
Rest
75 Calorie Row

“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 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.

Click here to register.
1 Hour TIME CAP

“Arnie”

21 Turkish get-ups, Right arm 70/55 KB
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

If you are doing Murph tomorrow, have a rest day or active rest day today. See mindbody for time and to sign in.

Close Stance Squat
8 x 2

Deadlift Isometric Hold
3 x 10

AMRAP in 6 Minutes
3 Thrusters
12 Kettlebell Swings

EMOM for 30 Minutes
Minute 1) 2 DBall to Shoulder
Minute 2) 10 Toes to Bar
Minute 3) 30 Seconds Ring Dips

~WOD Adapted from Hybrid Athletics

Hang Power Clean

5 Rounds
6 Hang Power Cleans
15 Cal Bike
Rest

Wide Stance Box Squat

Prowler Push
6 x 1

KB Romanian Deadlift
3 x 8

For time:
800m Run or Row

10 Rounds
5 Pull Ups
10 Push Ups
10 Goblet Reverse Lunge

800m Run or Row

“Murph” next Sunday, sign up!

Pause Bench Press
9 x 3

AMRAP in 10
3 Ring Muscle Ups
10 Hang Power Snatch