Conditioning: 10 Rounds NFT Every 3:00 X 10 - 12/10 Calorie Row 10/8 Calorie Bike * Goal is to Have 1:00-1:30 Rest Per Round. Reduce Calories on Rower/Bike as Needed to Get to at Least 1 Minute of Rest Each Round.

"Murph" - For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run (RX: With 20/15# Weighted Vest) This Hero WOD honors the sacrifice and memory of LT Michael P. Murphy, United States Navy (SEAL), who gave the ultimate sacrifice in service to our nation and to his SEAL Team, on 28 June 2005, near Asadabad, Afghanistan. He was posthumously awarded the Congressional Medal of Honor on 27 October 2007.

Strength: Take 10-15 Minutes to Build to a Single Heavy Clean Complex - Hang Clean Power Clean Clean & Jerk Conditioning: For Time - 500/400 Meter Row 21 Power Cleans 21 Push Jerks (95/65) 500/400 Meter Row 15 Power Cleans 15 Push Jerks (95/65) 500/400 Meter Row 9 Power Cleans 9 Push Jerks (95/65) * 25/20 Calorie Bike if Rowers are Full

Conditioning: Partner WOD For Time - Buy-In: 1 Mile Run (1600 Meters) 200 Meter Medicine Ball Walking Lunge (20/14) 150 Medicine Ball Front Squats 100 Overhead Medicine Ball Sit-Ups Cash-Out: 800 Meter Run * Breakup First Run Into 200 Meter Alternating Intervals; Each Partner Completes 4 Intervals (800 Meters) * Walking Lunges on Turf; 5 Times Down & Back = 200 Meters * Split Lunges Equally; When not Lunging, Walk Next to Partner With Your MB * Split Front Squats Equally; o

Strength: Take 10 Minutes to Complete 5 Sets - 1 Tempo Overhead Squat @ 50-60 % of 1RM * 5 Seconds Down, 5 Second Pause at Bottom, 5 Seconds Stand * Go Light and go for Quality Conditioning: AMRAP 2 X 6 w/2 Minutes Rest Between AMRAPS 30 Air Squats 20 Push-ups 10 Pull-ups Max Power Snatches (95/65) * Score = Total Power Snatches

Conditioning: For Time 60/45 Calorie Bike 100 DUs/150 Singles 1500/1250 Meter Row 100 DUs/150 Singles 800 Meter Run Post-WOD: 4 Sets X 12 Reps Dumbbell Bench Press Dumbbell Rows

Strength: Push Press 4 Sets X 5 Reps @ 60-70% of 1 RM Conditioning: For Time 21-18-15-12-9: Front Squats (115/85) KBS (53/35) Lateral Barbell Burpees

Conditioning: Muprh Prep (For Total Rounds Plus Reps) AMRAP 10: 200 Meter Run 10 Strict Pull-ups (Rest 5 Minutes) AMRAP 10: 200 Meter Run 20 Push-ups (Rest 5 Minutes) AMRAP 10: 200 Meter Run 30 Air Squats

Conditioning: 4 Rounds NFT 200 Meter KB Farmers Carry (53’s/35’s) 15 Box Jumps 300 Meter Wreck Bag Walk (70/50) 30 Sit-ups Post-WOD: 4 Rounds 30 Russian Twists 30 Flutter Kicks

Conditioning: AMRAP 5 - Buy-in: 50 Wallballs 12 Deadlift (135/95) 12 Lateral Bar Burpees (Rest 5 Minutes) AMRAP 5 - Buy-in: 35 Wallballs 9 Deadlift (155/105) 9 Lateral Bar Burpees (Rest 5 Minutes) AMRAP 5 - Buy-in: 20 Wallballs 6 Deadlift (185/135) 6 Lateral Bar Burpees