WOD

AMRAP 6

8 Goblet Squat

10 Push Press (5 each arm)

12 Weighted Situps

Rest 3

AMRAP 6

8 Air Squats

10 Pushups

12 Situps

10-20-30

Russian Swings

Tuck Jumps

*40 Burpees*

30-20-10

Russian Swings

Tuck Jumps

10-9-8-7-6-5-4-3-2-1

Lunges

*:15 HS Hold after each round

...right into...

10-9-8-7-6-5-4-3-2-1

V-Ups

*:15 HS Hold after each round

6 Rounds

12 Single Arm DB/KB Cleans

12 Squat Thrusts

36 DU's

Run 1 Mile

100 Pullups

200 Pushups

300 Air Squats

Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed.

If you've got a weight vest, wear it.

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 now affectionately known 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.

At Home substitutions: single arm rows for pullups, 100 pushups 200 situps 300 air squats, scale the distance and/or reps as needed, and remember the int...

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EMOM 6

10 Squat Thrusts

Hold a Hollow in the remaining time

REST 3:00

EMOM 6

10 Tuck Jumps

Hold a plank in the remaining time

Every 2:00 x6

8 Russian Swings

8 Goblet Squats

Run 200m

AMRAP 3

10 Burpees

10 (1 Hang Clean + 2 Jerks)

AMRAP Burpees in the Remaining Time

Rest 1:00

Repeat for 5 Rounds

EMOM 16

Evens: Good Mornings

Odds: Suitcase Lunges

*Every minute of work begins with 20 Mountain Climbers

Tabata

Single Arm Rows

Pushups

Situps

Pushups

Rows

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

Contact us for a Free Intro Class!

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040