WOD

“MURPH”

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

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.

Who was Murph?

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

Buy in – 90 Deadlifts 205/125#
Then…
5 Rounds
(Follow the leader)
20/16 Cal Row
10 Front Squats 155/105
8 HSPU or 10 Hand release Push-ups

Then…
Cash out 90 Burpees

One person works, two rest on buy in and cash out

4 Rounds
Every 5:00
16/12 Cal Row
14 Alt DB Snatches 50/35#
200m Run

Score is slowest round

6 Sets of 2 @80% of 1RM
Use same weight for all sets
rest 2-3 minutes between sets

Dirty 30
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 35/26#
30 Lunges
30 Knees-to-Elbows
30 Push Press 45/35#
30 Supermans
30 Wall Balls 20/14″
30 Burpees
30 Double-Unders

or

6 Sets of
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Goal is to complete the whole complex without dropping the bar
Build in weight each set

3 Sets
12 Back Rack Bulgarian Split Squats (total)
3 High Box Jumps

Guys 35-40″
Girls 24-30″

Cash out 50 Toes to Bar

4 Rounds For Time:
50 Double Unders
20/16 Cal Row
5 Deadlifts 275/185#

5:00 EMOM
3 Muscle Snatches
Rest 1:00
5:00 EMOM
2 Power Snatches
Rest 1:00
5:00 EMOM
1 Squat Snatch

Keep weight the same on each EMOM
Each EMOM should be heavier than the last

Teams of  2
You Go, I Go
Station 1
AMRAP 8
100m Run
5 Pull-ups
10 Sit-ups

Station 2
AMRAP 8
8 Calorie Row
10 Wall Balls 20/14#

Station 3
AMRAP 8
10 DB Bench 50/35#’s
25 Double Unders

Rest 2 minutes between stations.
Start at any of the stations.