Rest day

Bradshaw
10 rounds
3x Handstand push-ups
6x Deadlift (225#)
12x Pull-ups
24x Double-unders




 

 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 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.