6AM Athletes 11 Oct 2017 "The Chief is Dead"

John, Tim, Blair, Jason, Nick, Mike, X-Man, Brad, Jake

Warm Up
500m Row
PVC stretches

Everyone's favorite - more interval work!

WOD
"THE CHIEF IS DEAD"
* Five 4-minute AMRAPs in 24 minutes
* AMRAP in 4 minutes
* 3 Power Cleans (135/95lb)
* 6 Push-Ups
* 9 Air Squats
* 12 Deadlifts (135/95 lb)
*
* 1 minute Rest, then Repeat (5 times total)
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Looking forward to tomorrow (Thur) - Jason has the stick.

Plan for Friday is the "Murph". This is a very long WOD. Plan to come in and just get'r done. Warm up and stretch on your own. Come early. Get started whenever you are ready.
"Murph" - 1 mile (12 laps) run, 100 Pull ups, 200, Push Ups, 300 Air Squats, 1 mile run.
If you cannot do a full "Murph" do a half "Murph" - 1/2 mile (6 laps) run, 50 Pull ups, 100, Push Ups,150 Air Squats, 1/2 mile run.
Scale to what you can do - just do it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.