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Warmup AMRAP x6 Minutes 20 Single Unders 10 Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 4 Hang Power Cleans 10 Elbow Punches METCON 150 Double Unders (300 Singles) 50 CAL Row/Assault Bike 30 Push Jerks (105/75) 30 Hang Power Cleans 30 Burpees 150 Double Unders (300 Singles) 50 CAL Row/Assault Bike *If you do not have barbells substitute with dumbells/kettlebells. If you don’t have any of these use gallon jugs of water. If you do not have a jump rope review below a how to jump from CrossFit Invictus to substitute. Without a rope…Start by practicing jumping on the balls of your feet with a tight, straight midline and neutral spine. While you are jumping, review the concept of pulling the knees up and landing on the balls of the feet with the heels gently kissing the ground. Mid jump lightly tap your obliques twice with your hand to simulate the fast wrist rotation required to complete a double under.

Warmup 3 Rounds 500M Row (200M Run) 15 Kettlebell Swing 10/10 Single Arm DB Bench Press (light) Strength Snatch for old 3 Reps at 80% 2 Reps at 90% 1 Rep at 95% -Rest 2 Minutes Between Each Set- METCON 9 Pull-Ups / Renegade Rows (each arm) 45 Thrusters (95/65) 9 Pull-Ups / Renegade Rows -Rest 3 Minutes- 8 Pull-Ups / Renegade Rows 32 Thrusters 8 Pull-Ups / Renegade Rows -Rest 3 Minutes- 7 Pull-Ups / Renegade Rows 21 Thrusters 7 Pull-Ups / Renegade Rows

Warmup AMRAP x7 Minutes 8/8 Single Arm Dumbell DL 8/8 Single Arm Ring Rows 8/8 Reverse Lunges 25FT Bear Crawl Strength 5x5x5x5x5 Clean and Jerks (Work to a heavy 5 rep max. Rest for between 2-3 minutes between each set) EMOM x 12 Minutes MIN 1 - 15 DB Hang Power Clean (50/35)(35/20) MIN 2 - 15 Kipping Pull-ups / Ring Rows / Jumping Pull-ups (Jump until chin is above the bar. Slowly descend to the bottom) MIN 3 - 12 DB Front Rack Reverse Lunges *Should be able to do the DB Hand Power Cleans heavy but unbroken. Each movement should be completed between :40-:45 seconds. If you are unable to work until :35-:40 seconds each minute. Then rotate to be ready to start the next movement at the top of the next minute.

Warmup x3 Rounds 10/10 Shoulder Taps 10 Tempo Squats (Parallel or below) 10 Scap Pushups 10 Lunges AMRAP x15 Minutes 400M Run 30 Squats 20 Sit-Ups 10 Pull-Ups/Negatives

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Warmup x7 MIN AMRAP 6 Bootstrappers 8 Tempo Squats 10 PVC Goodmornings 20 Plate Jumps 10 Reverse Lunges Strength x3 Rounds 3 Strict Press 6 Push Press 9 Push Jerks *Work to a weight where you can complete all reps unbroken EMOM x10 Rounds 1 MIN: 20 Russian KB Swings (53/35) 2 MIN: 15 Deadlifts (135/105/95)

Warmup x3 Rounds 300M Row 10/10 Lateral Step-Up 10 KB Swings 20 Singles Strength 5x5 Power Cleans *Work to a heavy 5 rep max WOD (5 Rounds) 100 Double Unders/200 Singles 20 Calorie Row 5 Squat Cleans (95/65)

1 Mile Run 5 Rounds of 20 Pull-Ups/Ring Rows 40 Push-Ups/Hand Release 60 Squats -into- 1 Mile Run *Wear a 20lb vest* LIEUTENANT MICHAEL P. MURPHY UNITED STATES NAVY For service set forth in the following CITATION: FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE. SIGNED GEORGE W. BUSH

Warmup 4 Rounds 10 Box Step-Ups 10 Air Squats 7 Calorie Row Strength Deadlift (5x5) *start no higher then 85% max METCON (5 Rounds) 15 Hand Release Push-Ups 20 Hollow Rocks 25 Push Presses (85/65) 30 Abmat Sit-Ups -Rest 2:00 Between Sets-

Warmup x3 Rounds 200M Row 5/5 Turkish Getups 10/10 Lateral Box Step-Ups METCON (5 Sets of 5 Minute AMRAP) 1,000M Row Max Rep Abmat Sit-Ups -2:00 Rest Inbetween- *Add the reps of all 5 rounds of Abmat Sit-Ups to get your total score of reps

Warmup (AMRAP x5 MIN) 200M Run 10 Plate Around the World 5/5 SA KB Deadlift 5/5 SA KB Strict Press Strength Hang Power Snatch (5x3) *weight needs to be light to moderate. Work on form METCON 4-6-8-10-12-10-8-6-4 Box Jump’s/Step-Ups Alt. KB Power Snatch Run 200M After Every Full Set

Warmup x3 Rounds 200M Easy Row 5/5 Turkish Get-Ups 10/10 Lateral Box Step-Ups WOD AMRAP 5 Minutes (x5 Sets) 1,000M Row Max reps of Abmat Sit-Ups -Rest 2 Minutes Inbetween-

Warmup 3 Rounds 200M East Row 5/5 Turkish Getups 10/10 Lateral Box Step-Ups METCON (5 Sets of 5 MIN AMRAP) 1,000M Row Max Rep Abmat Sit-Ups -Rest 2 Minutes Inbetween- *Add the reps of all five rounds of Abmat Sit-Ups to get your total score for reps

Warmup 3 Rounds 1:00 Singles 10 BB Goodmornings 10 BB Strict Presses -INTO- 3 Rounds 10/10 KB Upright Rows 10 PVC Pads Throughs 10 Tempo Squats WOD 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (95/65) -5 Minute Break- 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (105/85)

Warmup 3 Rounds 1:00 Singles 10 BB Goodmornings 10 BB Strict Presses -INTO- 3 Rounds 10/10 KB Upright Rows 10 PVC Pads Throughs 10 Tempo Squats WOD 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (95/65) -5 Minute Break- 100-80-60-40-20 Double Unders / Singles (double) 10-8-6-4-2 Clean and Jerks (105/85)

Warm-Up 3 Rounds: 10 PVC Around the World 10 Groiners 10 Good Mornings 10 WLk Outs Strength training - Sumo Squat 80% Max 5-5-4-4-3-3-2-1 15 Min AMRAP 8 P2OH 35/45 OH DB walk- 25 meters 25/35/55 8 Hold plate parallel Sumo Squat 35/45 16 V-UPS.

Warmup x3 Rounds 10 Box Step Ups 10/10 KB SA Row (53/35) 10 V-Ups 10 G2OH (35/25) Strength/skill Snatch Work to a 5 rep Power Snatch METCON 5 Rounds 10 Hang Power Cleans (95/65) 10 Push Presses (95/65) 25 Double Unders / 50 Singles 25 Abmat Sit-Ups

Warmup 3 Rounds 200M Row 8 PVC Pass Throughs 8 Deadlifts (KB or BB) 8 Ring Rows Mini Murph AMRAP (15 MIN Each) 200M Run 10 Pull-Ups / Ring Rows -Rest 5 MIN- 200M Run 20 Push-Ups/HR Push-Ups -Rest 5 MIN- 200M Run 30 Air Squats

Warmup 3 Rounds 200M Run 20 Deadbugs 10 G2OH Strength 3 Rounds 10 Slow Ring Rows / Pull-Ups METCON 50 G2OH (35/25) 400M Run 50 Abmat Sit-Ups 400M Run 50 G2OH 400M Run -15 MIN Hard Cap-

Warmup Hip Mobility Karen 150 Wallballs