Strength:
15 min to Complete
8-8-8-8-8
Weighted Push Up
Accessory:
3 Sets:
8 Angled Tricep Presses
10 Kipping Hitch Holds
Conditioning:
25-20-15
Sumo Deadlift High Pull (70/53)
15-20-25
V-Ups
Recovery:
Lacrosse Ball Roll Chest
Cobra Pose
Skill:
Double Under Review
Workout:
10 min As Many Reps As Possible
1 Chest to Bar
15 Double Under
2 Chest to Bar
15 Double Under
3 Chest to Bar
15 Double Under...
Climb as High as Possible
Post Workout:
3 Rounds
360 planks 30 seconds each side
50 Mountain climbers
Recovery:
Banded Lat Opener
Calf Stretch
Warm up
2 Rounds
356m row
5 inch worms
5 Box jumps
Hip Circles
Strength
Deadlift
20 minutes to complete
1 - 10 - 1 - 20 - 1 - 30
1’s @90%
10 @50%
20 @45%
30 @40%
Workout
Calories on rower
30-20-10
Box Jumps (24/20)
25 - 15 - 5
Recovery
Psoas smash
Foam roll Hamstrings
Skill:
Kipping Pull Up
Workout:
20 min As Many Rounds As Possible
5 Pull Up
10 Push Up
15 Air Squat
*You Go I Go
Extra Credit:
Accumulate
1600m of Running
Recovery:
Doorway Stretch
Banded Lat Opener
Strength:
18 min to Establish
3 Rep Max Hang Power Clean
Accessory:
3 Sets:
8 Dips (add weight if able)
8 Strict Toes to Bar
Conditioning:
3 Rounds
20 Unbroken Hang Power Cleans
50% of 3 Rep Max
*Rest as needed between sets
Recovery:
Foam Roll Upper Back
Lacrosse Ball Roll Forearms
Skill:
Compression Drags
Workout:
20-18-16-14-12-10-8-6-4-2
Kettlebell Swing (53/35)
*2 Bar Muscle Up After Each Set
Extra Credit:
2 Rounds
100m Hip Circle Walk Forward
100m Hip Circle Walk Backward
Recovery:
Lacrosse Ball Roll Hamstrings
5 Inch Worms
Strength:
18 min to Establish
Thruster 3 Rep Max
Workout:
6 Rounds
12 Thruster
10 Lateral Burpees Over Bar
*Alternate Rounds w/Partner
Extra Credit:
2 Rounds
10 Hamstring Curls (GHD, Floor, Banded)
:45 Side Plank/side
Recovery:
Lacrosse Ball Roll Shoulder
Banded Bully Stretch
Skill:
Ski Erg Technique
Workout:
10 Rounds Ski Erg
:30 Work
:30 Rest
10 Rounds Echo Bike
:30 Work
:30 Rest
10 Rounds Rower
:30 Work
:30 Rest
*Score is Total Calories per Station
Extra Credit:
3 Rounds:
12 Dumbbell Bent Over Reverse Flys
20 Russian Twist
Recovery:
Couch Stretch
Foam Roll Quads
Skill:
Clean and Jerk Cycling
Workout:
2 Rounds
10 Clean and Jerk (185/125)
12 Burpee
2 Rounds
10 Clean and Jerk (135/95)
12 Burpee
Extra Credit:
Accumulate
3 min Plank Hold
2 min Hang From Pull Up Bar
1 min Handstand Hold
Recovery:
Banded Bully
Lacrosse Ball Roll Shoulders
Strength:
15 min to Complete
Weighted Pull Up
3-3-3-3-3
*Maintain Consistent Weight Throughout
Accessory:
3 Sets:
5 Alternating Seated Dumbbell Press
20 Hollow Rocks
Conditioning:
2 Rounds
2 Rope Climb
20 Slam Ball (40/20)
Recovery:
Foam Roll Lats
Banded Lat Opener
Pre-Workout:
Running Prep
Workout:
800m Run
Rest 2 min
800m Run
Rest 2 min
600m Run
Rest 2 min
600m Run
Rest 2 min
400m Run
Rest 2 min
400m Run
DONE!
Post Workout:
3 Rounds
20 Banded Good Morning
5 Wall Climbs
Recovery:
Kettlebell Smash Calves
Hamstring Stretch on Box
Strength:
Back Squat
8 min Every Minute on the Minute
2 Reps @ 75-80%
Skill:
Muscle Up Modifications
Workout:
2 Rounds
50 Wall Balls (24/20)
50 Double Under
10 Ring Muscle Up
50 Double Under
Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curls
15 Back Extension
Recovery:
Pigeon Pose 2 min each Leg
Barbell Smash Quads
Skill:
Toes to Bar
Workout:
3 Rounds
20 Calorie Row
20 Box Jump Over (24/20)
20 Toes to Bar
Extra Credit:
3 Rounds
20 Superman
10 Dumbbell Row/Arm
Recovery:
2 Rounds
24' Inch Worm Walk
Psoas Smash
Game:
Rowling
Workout:
10 Rounds Alternating with a Partner
200m Row
5 Kettlebell Deadlift (70/53)
20' Farmer Carry
5 Kettlebell Deadlift
20' Farmer Carry
*One person works while the other rests
Extra Credit:
3 Rounds
1 min Plank Hold
1 min Handstand Hold
Recovery:
Foam Roll Posterior Chain
Strength:
Squat Snatch Every Minute on the Minute
3 @ 50%
3 @ 55%
2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90% (3 Sets)
Accessory:
3 Sets:
5 Snatch Balance (50% of 1 Rep Max)
15 Ring Knee Tucks (5 Left, 5 Middle, 5 Right)
Conditioning:
60 Double Under
40 Kettlebell Swing (53/35)
20 Dip
50 Double Under
30 Kettlebell Swing
10 Dip
Recovery:
Lacrosse Ball Roll Chest
Banded Bully Stretch
Game:
Stick Game
Workout:
5 Rounds
2 min Max Rep Burpee Box Jump (36/30)
Rest 1 min
Post Workout:
3 Rounds
500m Row Cool Down
Rest 3 min Between Efforts
Recovery:
Doorway Stretch
Banded Hamstring Stretch
Strength:
20 min to Establish
6 Rep Max Back Rack Lunge
Accessory:
3 Sets:
8 Single Arm Kettlebell Deadlifts (per arm)
16 Banded Resisted Sit Up
Conditioning:
9-15-21
Sumo Deadlift High Pull (95/65)
*12/10 Calorie Assault Bike Between Sets
Recovery:
Barbell Smash Quads
Couch Stretch
Workout:
"Murph"
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.
Game:
Human Croquet
Workout:
3 Rounds
60 Double Under
30 Alternating Dumbbell Snatch (50/35)
Extra Credit:
3 Rounds
1 min L-Sit on Parallettes
12 Standing Barbell Skull Crushers
Recovery:
Kettlebell Smash Calves
Banded Bully Stretch
Strength:
15 min to Complete
Bench Press
5-5-5
Accessory:
Handstand Obstacle Course
8 Elevated Kettlebell Rows
Conditioning:
3-2-1
Legless Rope Climb
15-12-9
Kipping Handstand Push Up
Recovery:
Lacrosse Ball Roll Shoulders
Banded Doorway Stretch
