Memorial Day "Murph" WOD

1 Mile Run
100 Burpees
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.

Corners Count

10 Gobblers
10 mountains
10 lunges
10 burpees

20,20,20,20 etc..
amrap 20 min

Come on you know you love kettle bells...

20 SDHP
40 KBS
60 sqauts

x 3 rounds

I Hate Your Jump Ropes

400m Run
25 burpees
300 Single Jump Ropes or 50 double under jump ropes
100 mountain climbers (each leg counts)
400m Run
25 burpees

Counting Up

10-20-30-40

Suicide (1 the first round, 2 the second round, etc)
Thrusters
Curls
Push Press
Back Squats

Bootcamp Gone Bad!

1 minute at each station

Dips
Burpees
Jumping Jacks
Pull Backs
Vertical Jumps

x 3 rounds

(1 minute rest in between rounds)