200525

Hero workout of your choice. Review the list of 193 heroes and honor one with an all-out effort.

1:

3 RFQ: Goblet Lateral Lunges, Banded Face Pulls and Bird Dogs

3 rounds for quality of: 6 L/6 R Goblet Lateral Lunges, pick load 20 Banded Face Pulls 10 L/10 R Bird Dogs

Week 4 - Day 1 Movement Prep Bird Dogs- hold 2 secs at the top

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2:

2 Snatch Push Press + Pause Overhead Squat : 1-1-1

2 Snatch Push Press + Pause Overhead Squat 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(2+1)

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3:

Snatch Balance : 3-2-2-1-1-1

Snatch Balance 3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a medium single for the day.

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4:

Snatch : 2-2-2

Snatch 2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(1+1)

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5:

Front Squat : 5-4-3-2-1

Front Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Nothing assigned for May 25, 2020

200525

Hero workout of your choice. Review the list of 193 heroes and honor one with an all-out effort. Most hero workouts are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Intermediate and beginner athletes should reduce the work to a level that is attainable yet still challenging.

1/2 Murph

For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 250 Jumping Jacks

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds or Hollow Holds) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)

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Murph - Dumbbells

For time: Run, 1 mi 100 Dumbbell Bent Over Rows, pick load 200 Push-ups 300 Air Squats Run, 1 mi Partition the DB rows, push-ups and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute = 500 Jumping Jacks

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds or Hollow Holds) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)

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"Modified Murph"

FT: 1 mi; 20x Bent Over Backpack Rows, Push-ups and Air Squats; 1 mi

For time: Run, 1 mi -- then -- 20 rounds of: 5 Bent Over Backpack Rows, pick load 10 Push-ups 15 Air Squats -- then -- Run, 1 mi

Scale according to your current fitness level by reducing the run distance to 800 m and completing 10-20 rounds in the middle.

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Week 1:

Day 1 Start of a new cycle!

Murph

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 500 Jumping Jacks In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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Murph - No Equipment

For time: Run, 1 mi 200 Push-ups 300 Air Squats 400 Sit-ups Run, 1 mi Partition the push-ups, air squats and sit-ups as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 500 Jumping Jacks

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds or Hollow Holds) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)

View Results (46)
Murph

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. *Run Substitute: 500 Jumping Jacks In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - PVC OHS 15 reps - Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides) - Piked Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps) Front Scale (4 sets of 15 secs each leg, alternating) - Ring Support L-sits (or Ring Support Knee holds or Hollow Holds) (2 sets of 30 secs, 30 second rest in between, accumulate as much time in the 30 secs if you can’t make the whole thing)

View Results (186)