FRAN
21-15-9
Thrusters 95lbs
Pullups

Barbara

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

Jackie
For time
1000 m row
50 thrusters 45lbs
30 pullups

Grace

135lb Clean and jerk
30 Reps

"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 on 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 serve this great country and the beatiful people who make it what it is.
Partition the pullups, 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.

Seven rounds for time of:

1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman,
26, of Darby, MT, assigned to the 1st
Battalion, 12th Infantry Regiment, 4th
Brigade Combat Team, 4th Infantry
Division, based out of Fort Carson, CO,
was killed on February 13, 2010 , when
insurgents attacked his unit with a
roadside bomb in Zhari province,
Afghanistan.He is survived by his daughters Miah
and Ariauna, wife Karyn, siblings Robert
H., Charity, Jenell, and Natasha, father
Robert, and mother Cynthia Church.

For Time

2 X 800 M SPRINT (5MIN REST IN BETWEEN)

4 X 400 M SPRINT (3 MIN REST IN BETWEEN)

4 X 200 M  SPRINT (90 SEC REST IN BETWEEN)

TIME = TOTAL TIME – 26minutes 30 Seconds