500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
LIFE
4 Rounds
8 Box Jump 20/16
15 situps
30 KB Swings 35/25
500m Row
SPORT
4 Rounds
8 Box jump 24/20
15 Situps
30 KB Swings 55/35
500m Row
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
1600m Row
100 Pushups
200 Situps
300 Air squats
1600m Row
800m Run
50 pullups
100 pushups
150 air squats
800m Run
RX+ with a weighted vest.
For Time:
500m Row
40 KB Swings
30 Box Jump 24/20
200m Run
10 KB OHS 55/35 One hand
200m Run
30 Box Jump 24/20
40 KB Swings
500m Row
Rest 5 min
2 Rounds
50 sec plank
50 sec russian twists
50 sec hollow body rocks
50 sec situps
50 sec hollow body hold
* 50 sec of work 10 sec of transition.
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
LIFE
4 Rounds
10 KB RDL
10 KB Front Squats
15+15 Glute kickbacks
SPORT
20 min AMRAP
400m Run
10 T2B
20 OVH walking lunges with plate 45/25
5 strict pullups
25 jacks
10+10 standing toy soldier
10+10 lunge and rotate
10 air squats
20 jump line
10 inchworm
10 pushups
Mobility
10 pvc pullovers in a modified sqaut
10+10 banded side walks
10+10 banded external rotation (shoulders)
30 sec couch stretch
18 min EMOM
even- 5 bench 70-75%
odd- 12 wallballs 20/12
500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
LIFE
1000M row buy in:
4 rounds
25 air squats
5 box jumps 20/16
10 situps
15 seated banded pulldowns
SPORT
3 rounds:
25 air squats
5 box jumps 24/20
10 situps
2 Rope Climbs
then:
1000m row cash out
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
LIFE
3 Rounds
50 KB Swings 35/25
20 pushups
20 DB Thrusters 30/20
SPORT
3 Rounds
50 KB Swings 55/35
20 pushups
15 BB Thrusters 95/65
500m row
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
LIFE
12min AMRAP
8 Power Snatch 65/45
10 ring rows
200m Run
SPORT
12 min AMRAP
8 Power Snatch 95/65
6 Chest to Bar pullups
200m Run
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
In teams of two:
One partner working at a time:
5 Rounds:
400m run with medball 20/14 (one person holds the ball, can pass it back and forth between partners, both run the 400)
15 deadlifts 185/135
30 pullups
60 air squats
100 double unders
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
30 min EMOM
minute 1- 12 wallballs 20/14
minute 2-20 single arm KB Swings 35/25 (alternating arms)
minute 3- 15-20 medball situps 20/14
*score is total medball situps
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