Tuesday

Front Squat: 10-8-6-4

   rest as need, then...

1,000m Row 

How to Ruin Your Life

Lactic Acid & Training

Monday- "MURPH"

"Murph"

Complete for Time:
 1 Mile Run
   100 Pull-UPs
   200 Push-UPs
   300 Squats
 1 Mile Run

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.

The Real-Life Story Behind "Lone Survivor"

Friday

The Volkswagen 2.0 

15, 10, 5 Reps of:

  Bench Press
  Dips
  Strict Pull Ups

*For Bench Press, use 65% of 1 RM

Thursday

4 Rounds for TIME:
   500m Row
   16 KB Swings 

Wednesday

Push Press: 2 x 8 (+5*)

      then...

Tabata:

  •HR Push-Ups

  •Hollow Hold

*alternate between movements, after each Round, for a total of 16 Rounds 

(:20 ON, :10 OFF)

Tuesday

3 Rounds for TIME:

 ·15 Pull-UPs

 ·15 Goblet Squats (53/35*)

 ·400m Run

Monday

 6 Rounds for TIME:

  7 KB Swings (70/53*)
  21 Double Unders 
  20yd Bear Crawl Shutte 

LOVE > hate