Monday 5/30/16 – Sunday 6/5/16


1. Any 5 WODS in class a week at SRCF, 1 a day, if out of town 5 Travel WODs or mix of both or drop in at another affiliate. Specialty classes such as gymnastics, ROM WOD, Olympic weightlifting will count towards 5 a week WODs.
Travel WODs must be video taped or post selfie picture posted to Members Facebook Page and emailed to [email protected]
2. Sign in Firebreather sheet every day, if out of town email [email protected]
3. 10,000 meter row a week split how ever you’d like.

1 chance to make up a class/WOD in the 4 weeks is an extra 10,000 meter row or 100 burpees for time.


Email k[email protected] for any questions and TRAVEL WODS!


Monday 5/30/16



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.


Tuesday 5/31/16

3 rounds for time of:

200 meter run

25 hang power snatches 45/35


Wednesday 6/1/16

For Time:

21 thrusters 95/65

3 legless rope climbs

15 thrusters 95/65

2 legless rope climbs

9 thrusters 95/65

1 legless rope climb


Thursday 6/2/16

For Time:

20 burpees

:60 l-sit hold


3 Rounds of:

20 sit-ups

40 russian twists 20/14

:60 plank

500-meter row/run

*Compare to 1/5/16


Friday 6/3/16

1 minute of db hang squat cleans 45/25

1 minute of burpees

1 minute of toes-to-bar

2 minutes of db hang squat cleans 45/25

2 minutes of burpees

2 minutes of toes-to-bar

1 minute of db hang squat cleans 45/25

1 minute of burpees

1 minute of toes-to-bar


Saturday 6/4/16


“Jac” Benthall

For time:

1 mile Run

16 CTB Pull ups

16 Hand Release Push ups

16 Goblet Squats 70/53lb KB

16 weighted GHD sit ups 25/15lb plate

16 American KBS 70/53lbs

16 Heavy WBs ie Guys: 25 or 30lb Girls: 20lb Medball

16 Burpees

1 mile Row


Sunday 6/5/16

Teams of 2

As many reps as possible in 10 minutes of:

burpee box step-ups, 20”

*Only work while partner is in a static hold from pull-up bar