Part A: Push-Press6x 3 ascending sets from 70% to a heavy Triple Rest 75 seconds after each Round Part B:“Josh” For Time:21 Overhead Squats#95/#65 42 Pull-Ups15 Overhead Squats 30 Pull-Ups9 Overhead Squats 18 Pull-ups
Tabata8 Consecutive intervals of 20 Sec. Work/ 10 Sec. Rest30 seconds rest after each exercise.Row for CalRest 30 secondsWall Ball Shots M#20/W#14Rest 30 secondsRow for CalRest 30 secondsWall Ball ShotsRest 30 secondsComplete 100 sit-ups for TimeScore reps per tabata/ time for sit-ups
Part A:Front Squat5x3 @ 80% of Training MaxPart B:"Randy"75 Power Snatches for Time (#75/#55)In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
"Murph" For Time:1 mile Run100 Pull-ups200 Push-ups300 Air Squats1 mile Run
OR Team Murph (Teams of 2-3)
If you have a #20 vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afganistan on June 28, 2005. This workout was one of Mike's favorites and he 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.
“Small”3 Rounds for Time:1000 M Row50 Burpees50 Box Jumps 24”Run 800 MetersU.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.