''Floor Press & 1k Row Repeats"...

10 rounds of:

10 Floor Press (135)

1K Row

1:09:46 

* 3x5 floor press after last set with 5 second rest in between sets

* max floor press after I was finished - 27 reps

142 total floor presses 

Heavy Density Training - Back & Chest...

Hammer Strength BP - 190lbs - 2x5-4-3-2-1

BTN Pull Up - 2x5-4-3-2-1

Incline Fly - 50lbs - 2x5-4-3-2-1

One-arm Row - 90lbs - 2x5-4-3-2-1

Cash Out: (Super Set)

Low-to-High Cable Chest - 50lbs - 3x8

Dips - 3x8

* Sets of 5-4-3-2-1 (15 second rest) 

* 4-0-1 tempo 

Cash Out:

2 reps of: Pull Up & Dips * Super slow reps (30 second positive and 30 second negative.)

“MURPH - 20# Vest"...

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

67:31 - 20lb vest. Long and slow. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

RIP Lt. Michael P. Murph 

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.

Boston Spartan Super...

Took a DNF today. Made it 5.75 miles, over 20 obstacles and did 100 plus burpees. The heat got to me and I got dehydrated and had possible heat exhaustion. I did the smart thing and pulled the plug. Live to fight another day.

Deadlift 3-3-3-3 and ''Eagle EYE''...

Deadlift 3-3-3-3
275/315/365/405*
*reset between reps

*First time over 400 in over two years! And for three reps! 

Eagle Eye
AMRAP 10:
10 Strict Ring Dips
5 Deadlifts (185)
10 Strict Handstand Push-ups
5 Deadlifts (185)
3 Rounds plus 15 reps

Back Squat Pyramid...

1-2-3-$-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps @ 165lbs 

Back Squat Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 155lbs - 100 reps. 

Cash Out: Calf Raises - 5x15 - 155lbs

Walking tomorrow should be interesting.

Deadlift Pyramid

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 @ 275lbs - 100 reps (30lb PR)

Heavy Density Training - Shoulders...

Seated DB Press - 2x5-4-3-2-1 - 55lbs 

Upright Row - 2x5-4-3-2-1 - 85lbs 

DB Lateral Raise -  2x5-4-3-2-1 - 35lbs

Bent-over Lateral Raise - 2x5-4-3-2-1 - 30lbs 

Cash Out: 

OH Plate Raise - 5x5 - 45lbs/5x5 - 35lbs