“Jackie”

For time:
1,000 Meter row
50 Thrusters at 45 lbs
30 Pull-ups

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“McGhee”

Complete as many rounds as possible in 30 minutes of:
5 Deadlift at 275 / 185 lbs
13 Push-ups
9 Box jumps, 24 inch box

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Amber Harper

Rest Day

Gym closed.

Derrick

Back Squat 3-3-3-3-3-3

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Karen and Carrie

As many rounds as possible in 20 minutes of:
10 Pull-ups
10 Thrusters at 65 / 45 lbs

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Jayci

For time:
5 Squat cleans at 155 / 105 lbs
7 Handstand push-ups
80 Double-unders
30 GHD sit-ups
5 Ring-dips
7 Handstand push-ups
80 Double-unders
30 Burpees

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“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

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The hook grip is performed by wrapping your hand around the bar and grabbing as much of your thumb as you can with the first two fingers.

Melissa Prejean’s Birthday WOD:

For time:
1,000 Meter row
10 Hang power snatches at 105 / 75 lbs
10 Hang power cleans at 155 / 105 lbs
2 Rope climbs at 15 feet
500 Meter row

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Luke gets in his gymnastics between hitting the books

Tier 2 Rest Day

Power Clean 1-1-1-1-1-1-1

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The boys doing “Murph” as Rx’d

“Murph”

For time:
1 mile Run
100 Pull-ups
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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it!!

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For time:
1,000 Meter row
15 Ground to over head at 135 / 95 lbs
750 Meter row
10 Ground to over head at 135 / 95 lbs
500 Meter row
5 Ground to over head at 135 / 95 lbs

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Carrie deadlifting with a smile!!