500m Row
3X
4 Mobility Burpee
6 Plate G2OH
8 Plate Sit-up
6 Power Clean and Split Jerk
8 Barbell Roll Out
10 Pull-up
12 Sledgehammer Strike
200m Burden Carry
135/95
3X
Power Skip High Reach down
10 Heel Taps
Inch Worm back
10 Air Squat
8min
50′ OH DB Lunge (left)
12 Plank DB Pass Throughs
50′ OH DB Lunge (right)
12 V-ups
Rest 2min
Then
DU Tabata
50/35
Manmakers
1 mile bike
2X
10 Sit-ups
8 Shoulder activations
6 Kip Swing
2-4 Pull-ups
5 HR Push-ups
Bench Press
Increase weight each set working up to 90% 1RM for set of 2
18 min
10 Single DB Split Jerk (left)
15 Weighted Sit-ups
50 DU
10 Single DB Slit Jerk (right)
15 T2B
50/35
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
3X
1 min Bike
5 Mobility Burpees
5 Samson Lunges
6 KB Swings
6 KB SDHP
8 Min
4 Sandbag G2Shoulder
100’ Sandbag carry
8 Sandbag Front Squat
3 Min Rest
8 Min
8min AMRAP
5 Clean & Jerk
10 Burpee Over Bar
135/95
3 Min Rest
8 Min
25 DU
6 Devils Press
12 Slam Balls
