For Time
12 min time cap
10-9-8-7-6-5-4-3-2-1
Dead lifts
Calorie bike
Spicy 225/155
Rx 185/123
Pico 135/73
Machine for 2
Heel to Toe Rocks – 10
Windmills – 10
Toe Taps – 10
Calf Raises – 10
Wide base Inchworms – 4
Tin Man RDL’s/Figure 4’s
Lunge to Squat – 4
Squat Jumps – 4
6 Rounds:
Long Carioca Shuffle – 2
Long Broad Jumps – 6
Bear Crawl – 1
4 Rounds:
Z Presses – 10
KB Gorilla Rows – 10
KB Deadlifts – 10
KB OH Hold 30 Sec
Amrap 25
RX
50 Double unders
500m Row
10 Ab mat sit ups
+10 Ab mat sit ups each round
Pico
50 Singles
500m Row
10 Ab mat sit ups
+10 Ab mat sit ups each round
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4
Inchworms – 4
Windmills – 10
Toe Taps – 10
Samsons with Twist – 4
KB Swings – 6
Row for 1 Min
Plank Jacks – 10
Row 150m
KB Swings – 10
Plank Jacks – 20
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
800m run
50 pull-ups
100 push-ups
150 air squats
800’ run
*if you have a vest, you can wear it.
*partition reps however you like.
(30 min cap)
800m run
50 CTB pull-ups*
200m run
100/75 push-ups*
200m run
150 Air Squats*
800m run
*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.
RX: perform pull-ups instead of CTB
