Increasing
For Time, with a 15:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups
*On the 0, and every 3:00 thereafter:
200m Run
Normal Abmat sit-ups, using arms for momentum
Every 5 mins for 5 Rds complete:
21/ Cal Row
15 Thrusters 75/55
9 TTB
*record time each round
Score is slowest round completed.
Comp: 95/65
For time:
200m Run
8 Deadlifts 155/105
8 Box Jumps 24/20
300m Run
10 Deadlifts
10 Box Jumps
400m Run
12 Deadlifts
12 Box Jumps
300m Run
10 Deadlifts
10 Bix Jumps
200m Run
8 Deadlifts
8 Box Jumps
Comp:
225/155
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
For time:
500m Row
2 Rds
10 Burpee Box Jump Overs
25 Abmat Sit-ups
500m Row
2 Rds
15 Box Get Overs 30/24
25 V-ups
500m Row
2:30 accumulated plank hold
(Elbows)
3 RFT:
25 Wallballs 20/14
10 TTB
15/12 Cal Assault Bike
10 Power Cleans 135/95
Rest 2 min
Comp:
25 Wallballs
15 TTB
20/17 cal assault
10 Power Cleans 185/135
For time:
800m Run
Then 5 Rds of:
10 Single Arm Devils Press 50/35
50 DU’s
Comp:
800m Run
5 Rds
7 Devils Press (both arms)
49 DU’s
30-20-10 L(27-17-9)
Push Press 95/65
Cal Row
*10 min time cap
(This is high intensity, not a pacer)
Comp:
27-21-15-9
HSPU
Cal Row
(Ladies row 24-18-12-8)
AMRAP 30
400m Run
5 OHS 115/75
10 Pull-ups
15 Box Jumps 24/20
Comp: 135/95
400m Run
10 OHS
15 Pullups
10 Box Jumps
400m Run
21 Power Cleans 95/65
21 Burpees
400m Run
15 Power Cleans
15 Burpees
400m Run
9 Power Cleans
9 Burpees
Comp: 135/95
