“CHEWBACCA”
For Time:
1-k Row
50 Wall Balls (20/14 lb.)
50 Box Jumps (24/20 in.)
50 Ring Push-ups
50 KB Swings (24/16 kg)
50 MB Cleans
1-k Row

Strength:
Squat Snatch
1-1-1-1-1

Metcon:
For Time:
1-2-3-4-5-6-7-8
DB Thrusters, (50/35)
DB Clusters
DB Woman-Makers (ends at 6)

*I Go, You Go Style: P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps
**Complete all of one movement before moving on to the next

RED (RX):

AMRAP in 12 Minutes:

8 Barbell Step-ups (135/95 lb.) (20 in.)

6 Bar Muscle-ups

WHITE:

AMRAP in 12 Minutes:

8 Barbell Step-ups (115/75 lb.) (20 in.)

4 Bar Muscle-ups

BLUE:

AMRAP in 12 Minutes:

8 DB Step Ups

6 Jumping Chest to Bar Pull Ups

“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.

Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 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. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

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.

“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.

Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 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. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

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.