The CrossFit Armory

TABATA DAY

400m run
Sit-Ups
400M Run
Air Squats
400M Run
Push-Ups
400M Run
KB Swings (M#55, W#35)
400M Run

5 ROUNDS FOR TIME:

15 Deadlifts (M- #185, W- #125)
15 Pull-Ups

TEAMS OF 3....FOR TIME:

YOU MUST COMPLETE THE FOLLOWING EXERCISES IN TEAMS OF 3. MYSTERY REP COUNT WON'T BE REVEALED UNTIL 9 AM............GOOD LUCK!

Tire Flips
Partner Squat/Get Ups
Slam Balls
Ladder Push Ups
Burpees
Double Unders
Plate Wipers
Box Jumps
Sit Up Med Ball Toss

3 ROUNDS FOR TIME:

50 Push Press (M- #75, W- #55)
30 Sumo Deadlift High-Pull (M- #75, W- #55)
30 Box Jumps

HERO WORKOUT

"1/2 Murph"

800-Meter Run
50 Pull-ups
100 Push-ups
150 Squats
800-Meter Run

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY
For service as set forth in the following CITATION:

For conspicuous gallantry and intrepidity at the risk of his life and 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, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service

5 ROUNDS FOR TIME:

15 Shoulder Press (M- #75, W- #55)
20 KB Swing (M#55, W#35)
30 GHD Sit-Ups

3 ROUNDS FOR TIME OF:

500 M Row
12 Hang Power Cleans (M- #135, W- #90)
24 Pull-Ups

OBSTACLE COURSE:

AMRAP FOR TEAMS OF 2 OF THE FOLLOWING:

•   Bear Crawl to Reverse Run
•   Lateral Jumps over Dummy
•   High Knees Drill
•   Rope Climb
•   Ring Push Ups
•   Box Jump Progression
•   Tire Flip (Burpees)
•   Run
•   Kettle Lunge to Kettle Swing

For Time:

"Filthy Fifty Friday"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

FOR TIME:

10-8-6-4-2 with 200 meters after First, Third and Final rounds and Rope Climbs after Second and Fourth rounds

•    Push Press
•    Single-Arm Kettle Swing (per arm)
•    Mule Kicks
•    Box Jumps