The MURPH (For Time): If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. It is all for a good cause. To Learn more about Lt. Michael Murphy and Why We Do the MURPH :…

Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @70%+ WOD: 3 RFT 250M Row 20 WB 14/20 15 S2OH 65/95

Warm-up: Tabata 3-5 Strict T2B Weightlifting: Clean 6xE2MOM 1 Clean Pull + 1 Hang Power Clean +1 Power Clean @ 70%+ WOD: 12 Min AMRAP 12 T2B 12 Hang Power Cleans 95/135 12 HSPU

EMOM of the Day: Metcon (8 Rounds for reps) 8xE2MOM 35 DU Max Rope Climbs WOD: 15 Min AMRAP 15 American KBS 35/52 20 OH KB Lunges (10R/10L) 25 Goblet Squats

Warm-up: 5×10 KB or DB Bent Over Rows *one set= 10 Right and 10 Left Weightlifting: Overhead Squat 5xE2MOM 4 @ 70%+ WOD: 5 RFT 200M Run 10 OHS 65/95 10 Lateral Burpees

Warm-up: Every :30 for 2 Min :00-:30 – Beat Swings :30-:60 – Hollow Hold :60-:90 – Arch Hold :90-1:20 – Rest Weightlifting: Back Squat 5xE2MOM 5 Back Squats @ 70%+ WOD: 4 RFT 15 Cal row 10 Pull ups 10 Push Ups

Weightlifting: Split Jerk (1RM) 6 x E2MOM Work up to new 1RM! WOD: Your choice A or B A: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips B: Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#

Skill Work: Max set pull ups Weightlifting: Deadlift 5 x E2MOM 5 @ 70%+ WOD: 15 Min AMRAP 15 Power Snatches 65/95 15 OHS 15 BFB Rx+ 15 Min AMRAP 15 Power Snatches 95/135 15 OHS 15 BFB

Weightlifting: Front Squat (1RM) 6 x E2MOM Work up to a new 1RM! WOD: 12 Min AMRAP 18/20 Cal Row 100M Farmers Carry Mixed Weights 50 DU

Skill Work: Max set HSPU *cannot rest at the bottom of the HSPU Weightlifting: Snatch 6 x E2MOM 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ 70%+ WOD: 3 RFT -CAP 15 Minutes 400M Run 20 Pull Ups 20 Thrusters 65/95 Rx+ 3 RFT -CAP 15 Minutes 400M Run 20…