5K Row...

5K Row - 22:19.8 (11 second PR)

"Murph with 20# Vest"...

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

 20# Vest  

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 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

A warship bearing the name of the Medal of Honor recipient was christened Saturday May 7th, 2011 — on what would have been Murphy’s 35th birthday — at Bath Iron Works, where the destroyer was built.

50 Turkish Get Ups for Time...

53# Kettlebell - 21:45 Rx

My left side was a lot easier than the right. I might start doing them as a warm-up to work on flexibility and balance out my strength. 

400M Sprint...

1:04 (2 second PR!)

"Death By 10 Meters"...

Two cones will be set up 10 meters apart from one another- the 1st min. you will run 1 10 meter, the 2nd min. you will run 2 10 meters (from 1st cone to 2nd cone and back) and so forth until you cannot complete the appropriate 10 meters in the allotted time.

16 Rounds plus 140 meters. (PR of 150 meters!) 1500 meters total. 

I HATE running but I LOVE sprinting!

"Humidity"...

1500M Row
50 Burpees
1500M Row
19:37 Rx

"Scar of Pride"...

1000M row then immediately into:
AMRAP 5:
5 C2B Pull Ups
7 Box Jumps (24)

4:00.7 Row 
5 rounds plus 9 reps Rx

Death by Wall Ball

13 rounds plus 10 reps

101 reps total - Rx

Unbroken till the last set. Little victories...

"Jumpstart"...

AMRAP 20:
200M Row
200M Run 
8 rounds plus 56M Row

(PR of 156M without trying - endurance has made a HUGE difference!)

Bench Press 3x3 & "Fireball"...

Bench Press 3×3 - 210# (5# PR)

“Fireball”
AMRAP 10:
3 Toes-to-Bar
6 Push Ups
9 Walking Lunges
17 Rounds Rx 

(tied PR - no time for ONE t2b - uggghh!)

"Running Grace"...

800M Run
30 Clean & Jerks (135)
800M Run
17:19 Rx

WAY too much time looking at the bar. That needs to be in the 12:00 range. Training alone at 6am didn't help either but NO EXCUSES! 

"Waxing Crescent"...

25 Deadlifts (135)
75 Abmat Sit-Ups
25 Deadlifts (135)
3:43 Rx

Rest 5 minutes 

Cash Out: 

500M Row - Rest 1 Minute - 500M Row

1:58 -1 minutes rest - 1:57

“Team 5K Row”

Teams of two row 5K

Each partner rows 5×500

(partner rests while other is rowing their 500.  Score is total time)

19:05 Rx

Splits: 1:53-1:59-1:59-1:56-1:48

Back Squat 3x3 - 280# (5# PR!)


"Takeoff"
10-8-6-4-2 reps of:
Back Squat (135)
Box Jumps (30)
4:37 Rx

“Schmalls”…

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

39:40 (banded pistols)

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U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Snatch Grip Deadlift

135 x 5

185 x 5

225 x 5

275 x 5

315 x 1 

One limiting factor is holding the hook-grip at a heavy weight. 

Cash Out: Mobility

Max Height Box Jump

45 3/4 inch box jump
Probably my 10th attempt
Finally!

"Roller Coaster” ...

Run 200M 
15 T2B 
Run 400M 
15 T2B 
Run 600M 
15 T2B 
Run 800M 
15 T2B 
15:43 Rx

T2B: 8/7,8/7,8/7,15

"The Other Total"...

1RM Clean - 215# (failed @ 245#)

1RM Bench - 225# (failed @ 255#)

1RM OHS - 215# (failed @ 235#)

Total - 655# (50# PR!)