Strength 1
Snatch 1x6
Every 1:30 (6 sets)
1 Squat Snatch @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
Strength 2
Snatch Deadlift + Snatch Pull 1x6
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
WOD
"Bethesda"
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs 30"/24"
6 Power Snatch 135#/95#
*Score is slowest set
WOD
"Bragg"
12:00 AMRAP
10-15-20-25….
Calorie Bike
25-50-75-100-125ft...
Kettlebell Front Rack Carry 2x 55#/35#
Women Calories: 8-12-16-20…
-Rest 3:00-
12:00 AMRAP
10-15-20-25….
Calorie Row
25-50-75-100-125ft...
Single Dumbbell Walking Lunge 35#/25#
Women Calories: 8-12-16-20…
Accessory
Mayhem Mini-Pump – Core
3 rounds:
30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-
WOD
"Murph"
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*Runs cannot be broken up. Inside work can be broken up and partitioned however you like.
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007.
