Every 1 min for 10 mins, alternating between: Renegade Row, 50 secs Flutter Kick, 50 secs

Every 1 min for 15 mins, alternating between: Single Dumbbell Front Squat, 50 secs Alternating Plank Dumbbell Slide, 50 secs Burpee Over Dumbbell, 50 secs

Push Press 8-6-4-8-6-4 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: 15 Push Press, 75/55 lbs 35 Burpees 15 Push Press, 95/65 lbs Run, 400 m 15 Push Press, 115/75 lbs 35 Burpees 15 Push Press, 135/95 lbs

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. *Run Substitute: 500 Jumping Jacks 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.

For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 250 Jumping Jacks

For time: Run, 800 m 100 Pull-ups 200 Push-ups 300 Air Squats Run, 800 m Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.

3 rounds for quality of: 6 Deadlifts 8 Hang Power Cleans 10 Dumbbell Up Downs

For time: 5 rounds of: Up Down, 45 secs Rest 15 secs -- then -- Rest, 2 mins -- then -- 5 rounds of: Hang Power Clean, 45 secs Rest 15 secs -- then -- Rest 2 mins -- then -- 5 rounds of: Renegade Row, 45 secs Rest 15 secs

Back Squat 5-5-4-3-2 Use the heaviest weight you can for each set. Rest 1:30 between sets.

Every 1 min for 10 mins do: 12 Russian Kettlebell Swings, 53/35 lbs 12 Air Squats

Every 1 min for 12 mins, alternating between: Upright Row, 50 secs Press, 50 secs Overhead Hold, 50 secs

Complete as many rounds as possible in 14 mins of: max rep Single Dumbbell Thrusters, 1 min max rep Alternating Dumbbell Snatches, 1 min Rest 1 min

4 rounds for time of: Run, 400 m 20 Burpees 10 Pull-ups

Complete as many rounds as possible in 11 mins of: max rep Hollow Rocks, 1 min max rep Air Squats, 1 min max rep Glute Bridges, 1 min Rest 1 min

For 3 cycles: AMRAP in 8 mins of: Wall Sit, 1 min Run, 400 m 20 Burpees 40 Flutter Kicks Rest 1 min between each cycle. For each cycle continue the AMRAP.

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

6 rounds for quality of: 10 Floor Press Plank Shoulder Tap, 1 min

Complete as many rounds as possible in 14 mins of: 20 Lunges 10 Hand Release Push-ups 8 Hang Squat Cleans 8 Bent Over Rows

Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

6-8-10-12-10-8-6 reps, for time of: Toes-to-bar Alternating Dumbbell Snatch, 45/30 lbs Bike Calorie

Every 2 mins for 14 mins do: Cardio Workout, 45 secs 10 Dumbbell Hang Clean & Jerks

For 2 cycles: AMRAP in 3 mins of: Devil Press Rest 1 min between each cycle. For each cycle restart the AMRAP.

Every 1 min for 12 mins, alternating between: Max Double Unders 20 Down Ups 20 Alternating V-ups