1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Cap: 60 min
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in
Afghanistan June 28th, 2005.
Warm it up!
2 Rounds
:60 Bike or rower
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then
5 sets
3 Clean High Pull
2 Muscle Clean
1 Power Clean
WOD 1
Burn Like a Hot Tamale
Row 250m (Bike 600m)
10 Burpee Over Rower
10 American KBS 53/35lbs
10 Burpee Over Rower
10 American KBS 53/35lbs
Row 250m (bike 600m)
Goal is Sub 4:00
Warm it up!
2 Rounds
200 m run or 100 ft VC
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then…
5 sets
3 Snatch High Pull
2 Muscle Snatch
1 Power Snatch
Strength
Push Press 5x5
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Get moving!
3 rounds
:90 Aerobic (Bike, VC or Row)
1x Cindy (5 Pull Ups 10 push ups, 15 Air squats/lunges)
15/15 Lateral Banded Walks
10/10 Forward /Back ward Monster Walks