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
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
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
3 Rounds for Time
RX
40 Wall balls over the rig
40/32 Calorie Bike
15 Sandbag over the box 48/40
15 Burpee box get overs 48/40
10 Wall Walks
10 Sandbag clean and squats
Pico
40 Wall Balls over the rig
32/25 Calorie Bike
15 Sandbag over the box
15 Burpee box get overs
12 partial wall walks
10 Sandbag clean and squat
Machine for 2 Min
Down/Up Dog – 4
Groin Stretch – 4
Thread the Needle – 8
Squat/Hammy – 4
Windmills – 10
Crossovers – 10
Tin Man RDL’s/Figure 4’s
Samson with Twist – 4
Barbell Warm-Up:
Good Morning – 5
Elbow Rotates – 10
Front Squat – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: Tempo/ Reg – @65 – 3&3
2: DB Bent Over Rows – 10
3: Tempo/Rig – @65 – 3&3
4: DB Bent Overs Rows – 10
5: Rest
6: Regular – @70 – 3
7: Rest
8: Regular – @80 – 2
9: Rest
10: Regular – @90 – 1
Lateral Shuffle – 4
Farmers Carry – 4
Jump Squats – 10
Carioca Shuffles – 4
