Tuesday, May 26, 2015




Every :90 seconds x 7: 3 Snatch Balances
NOTE: Focus on technique, only add load when moving weight cleanly


5 Rounds for Time
5 Burpee Box Jumps (20″)
15 Overhead Squats (75#/55#)
200 Meter Run


Optional conditioning:
5x60m sled pull heavy

630 Skills: Deadlift

Monday, May 25, 2015



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”. It is 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.

Legacy WOD

View Legacy WOD