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BMCF WOD MONDAY 170529

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MURPH

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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.

BMCF WOD WEDNESDAY 170524

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Death By 1 Power Clean + 2 Front Squats + 1 Split Jerk

With a continuously running clock perform one cycle every 2 mins:
1 Power Clean + 2 Front Squats + 1 Split Jerk, 155/105 lbs in the first 2 mins
1 Power Clean + 2 Front Squats + 1 Split Jerk, 155/105 lbs + 10 lbs in the second 2 mins
1 Power Clean + 2 Front Squats + 1 Split Jerk, 155/105 lbs + 20 lbs in the third 2 mins
Continuing for as long as you are able.

3 rounds (not for time) of:
60m Sled Push (+180/+120)
200m jog