Happy 4th of July!

As we celebrate the 4th of July, never forget those who've made the ultimate sacrifice for our freedom and honor their memories. 

Thursday

Complete 4 Rounds of 1min at each Station
In TEAMs of 2 for MAX Reps/Cal:

• Row for Calories
•    Rest
• KB Snatches (53/35*)
•    Rest
• KB Lunges 
•    Rest
• Push Press (95/65*)
•    Rest

1 TEAM Member Working, 1 Resting

One-armed Fullback to vie for spot on Canadian Football Team

Wednesday

Tabata

• Pull-Ups 
• Push-Ups 
• Situps
• Box Jumps

   

Tuesday

Overhead Squats 5-5-5

“Elizabeth”
21-15-9 reps for time:

   - Power Cleans (135, 95*)
   - Ring Dips



Cpl. Kyle Carpenter receives Medal of Honor

Monday

Strict Press: 5-5-5

4 Rounds for Time of:

   - 30 Hollow Rocks
   - 20 KB Swings
   - 10 Burpees

Friday- "MURPH"

"Murph"

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"

Thursday

for LOAD:

Hang Snatch 2-2-2-2-2
Bench Press 3-3-3
Snatch-grip Deadlift 3-3-3

KStar on 60 Minutes discussing the importance of Mobility