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3 RFT24 Single Dumbbell Step Up (50/35)(20″)12 Burpees6 Wall Walks

15 min AMRAP 300/250m Row15 Hang Power Snatch (75/55)15 Push Ups

10x100m Sprint (Or 8x25ft Shuttle Run)-Every 3:00- *Score time each set.

For Time 30/24 Cal Assault Bike (25/20 Cal Echo)-into-42-30-18Wall Balls (20/14)GHDSUs (or V-Ups)-into-30/24 Cal Assault Bike (25/20 Cal Echo)

Teams of 23 RFT50 Burpee Box Jump Over (20″)Reps of Back Squats Totaling 5000/4000lbs

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