May 2023

12 min AMRAP15 Dumbbell Push Press (35s/25s)15 Kettlebell Swings (53/35)10x25ft Shuttle Run

For Time30-20-10Back Rack Reverse Lunges (95/65)Toes to bar

15 min AMRAP 2-4-6-8-10… Cal Row 25′ Shuttle Run (reps) Cal Bike

Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air 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 to as “Murph” in honor of the

100 Wall Balls for Time as follows:2:00 AMRAP50 Double Unders12 Toes to BarMax Wall Balls (20/14)*Go until you get 100 Wall Balls, then score your time.-rest 1:00 between sets

4 RFT 20/16 Cal Assault Bike (16/13 Echo)25 Box Step Ups (24/20)

10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 Inverted Ring Rows) *add 1 C&J each round until 10 mins expires.

For Time 30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Get Overs (30/24)

5 sets:200m Run15 Pull-ups30 Push-ups45 Squats200m Run-rest 3 minutes between sets-

For Time10 Front Squats (115/75)1-2-3-4-5-6-7Wall Walks