Push Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

21-18-15-12-9-6-3 reps, for time of: Sumo Deadlift High Pull, 75/55 lbs Push Jerk, 75/55 lbs

3 rounds, 1 min per station, of: Thruster, 95 lbs Box Jump, 20 in Double Under Push-up Row (calories) Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

For Time: 400 m Run 9 Pull-ups 9 Overhead Squats 95/65 lbs 9 Toes-to-Bars 400 m Run 15 Pull-ups 15 Overhead Squats 95/65 lbs 15 Toes-to-Bars 400 m Run 21 Pull-ups 21 Overhead Squats 95/65 lbs 21 Toes-to-Bars Post total time.

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 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.

4 rounds for time of: 40 Push Presses (65/45 lbs) 30 Air Squats 20 Ring Dips 10 Double Unders Post total time.

50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

Death By Burpee With a continuously running clock perform: 1 Burpee in the first 1 min, 2 Burpees in the second 1 min 3 Burpees in the third 1 min ... Continuing this for as long as you are able.

Front Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

From the "Hopper Deck " For Time: 1000 m Row followed by 21-15-9 reps of: 21 Front Squats (135#/95#) 21 Back Extensions 15 Front Squats 15 Back Extensions 9 Front Squats 9 Back Extensions Post total time. *Sub Banded Good Mornings for Back Ext (Green: Men/Blue: Women)

3 rounds for time of: 10 Ground-to-Overheads, 95/65 lbs Shuttle Run, 200 yd (4x 50 yd)

10 rounds for time of: 10 Thrusters, 95/65 lbs 10 Ring Push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Run 5 km This is an all out effort for time.

3 rounds for time of: 50 Double Unders 50 Wall Balls (20/14 lbs) Post total time.

3 rounds for time of: 50 Double Unders 25 Wall Ball (2 For 1), 20/14 lbs

5 rounds for time of: 6 Sumo Deadlift High Pulls, 95 lbs 6 Burpees 6 Front Squats, 95 lbs 6 Kettlebell Swings, 53 lbs 6 Hang Power Snatches, 95 lbs

Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min ... Continuing this for as long as you are able.

Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

For Time: 10 Deadlifts (225/155 lbs) 1 Shoot-Through 200m Run 9 Deadlifts 2 Shoot-Throughs 200m Run 8 Deadlifts 3 Shoot-Throughs 200m Run 7 Deadlifts 4 Shoot-Throughs 200m Run 6 Deadlifts 5 Shoot-Throughs 200m Run 5 Deadlifts 6 Shoot-Throughs 200m Run 4 Deadlifts 7 Shoot-Throughs 200m Run 3 Deadlifts 8 Shoot-Throughs 200m Run 2 Deadlifts 9 Shoot-Throughs 200m Run 1 Deadlift 10 Shoot-Throughs 200m Run Post total time.

5 rounds for time of: 12 Push Press, 135/95 lbs 20 Box Jumps, 24/20 in

Boys vs. Girls As a Team of 3 complete the following totals for time: (One person works at a time) 300 Double Unders 300 Pull-ups 300 Front Squats (95/65 lbs) Post total time.

Overhead Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double Unders

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Cleans 155 lbs Ring Dips Post total time.

For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders

Perform 100 Overhead Squats with the highest load in the fewest number of sets as possible. (Same load throughout WOD) Post the load and number of reps per set. Goal is to use the heaviest load with the fewest sets.

100 Hang Squat Cleans (75#/55#) for time. Stop every minute on the minute perform 5 push-ups. Continue until you hit 100 HSC. Each sixty seconds you must stop to perform 5 push-ups. Post time required to get to 100 total Hang Squat Cleans.

Happy Birthday Maria! 8 rounds for time of: 9 Kettlebell Swings (53/35 lbs) 9 Kettlebell Sumo Deadlift High-pulls (53/35 lbs) 9 Box Jump (24"/20") * Degree of difficulty use a heavier KB. Post total time.

As a Team of Two complete the following totals: For Time: 2000 m Row 100 Thrusters 95/65 lbs 120 Kettlebell Swings 53/35 lbs 140 Wall Balls 20/14 lbs 100 m Fireman Carry per person * Complete in order, break up the reps anyway as a team ** You must complete the reps for a given exercise before moving on to the next Post total time.

For Time: 1000 m Row 1 mi Run 50 Double Unders Post total time.