Tuesday

5/30: Team Relay Runs @TRACK
Teams of 4...
4x 400m Relay (100m Per person)
4x 800m Relay (200m Per person)
4x 1600m Relay (400m Per person)
*2:00 FULL Team Rest*
4x 1600m Relay (400m Per person)
4x 800m Relay (200m Per person)
4x400m Relay (100m Per Person)

Monday

Conditioning
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air 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.

Tuesday

Strength
9 Minutes, Every Minute on the Minute
Power Clean + Hang Power Clean + Push Press + Push Jerk

Conditioning
12:00 As Many Rounds as Possible
50 Unweighted Step-Ups
5 Clean & Jerk 185/125

Wednesday 

Conditioning
3 Rounds
50/40 Calorie Row
Rest 2:00
35/30 Calorie Bike
Rest 2:00

Thursday

Conditioning
4 Rounds
20 Ring Dips
400 Meter Run

Friday

Conditioning
5 Rounds, Every 4:00
5, 25 Foot Shuttle Run
10 Box Jump 24/20
12 Jumping Lunge
15 Kettlebell Swing R/Y

Saturday

Conditioning
Teams of 3
400 Meter Sled Push Outside 45/35
100 Dual DB Snatch 50/35
100 Dual DB Thruster
100 Calorie Bike
400 Meter Sled Push 

Sunday

Conditioning
20:00 As Many Rounds as Possible
2 Rope Climbs
20 Pistols
20 Push-Ups

Monday 

Conditioning
"Barbara-esque"
3 Rounds, Go Every 10:00
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
Rest Remaining Time

Tuesday

Strength
9 Minutes, Every Minute on the Minute
2 Hang Power Clean + 2 Shoulder to Overhead

Conditioning
3 Rounds
30 Hang Power Clean 95/65
30 Push Press
30 Sprawl

Wednesday

Conditioning
4 Rounds
40/35 Calorie Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest

Thursday

Conditioning
20:00 As Many Rounds as Possible
20 Dual Dumbbell Box Step-Ups 35/25
20 Dual Dumbbell Walking Lunges
40 Single Dumbbell Weighted Sit-Ups

Friday

Conditioning
3 rounds, at 100% effort:
250 Meter Row
10 Kettlebell Swings R/G
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 Meter Row
6:00 Rest b/w Rounds.

Saturday

Strength
9 Minutes, Every Minute on the Minute
2 Power Snatch

Conditioning
"Randy"
75 Power Snatch 75/55

Sunday

Conditioning
3 Rounds
4 Rope Climbs
500 Meter Row
60 Double Unders

Tuesday

Pump It Up! (Vests are Optional) @ CRCF
For time...
200m Run
40 Hovering Bear Kick-Outs
400m Run
40 Sit-Ups//V-Ups
600m Run
40 Push-Up's
800m Run
40 Air Squats
1000m Run
40 Walking Lunges
1000m Run
40 Air Squats
800m Run
40 Push-Up's
600m Run
40 Sit-Up's
400m Run
40 Hovering Bear Kick-Outs
200m Run

Monday

Push & Pull
16 AMRAP
7/5 Chest to Bar Pull-ups
15 Push-ups
20 Walking Lunges

Weight Vest Optional

Tuesday

Running to the Bar! @ CRCF
FOR TIME...
5 Air Squats
200m Run
5 Sprawls
10 Air Squats
400m Run
10 Sprawls
15 Air Squats
600m Run
15 Sprawls
20 Air Squats
800m Run
20 Sprawls
25 Air Squats
1000m Run
25 Sprawls
30 Air Squats
1200m Run
30 Sprawls
35 Air Squats
1400m Run
35 Sprawls
40 Air Squats
1600m Run
40 Sprawls

Monday

Push Ups

5 Rounds 3:00 Work 1:00 Rest
10 Parallette Shoot Throughs
10 knees to elbow
50m Dual Overhead DB Carry
Max Push-ups in remaining time

Monday

A. 12-10-10 Inclince Bench Press
B. 12-10-10 Strict Pull-Up
C. 12-10-10 Strict Press
D. 12-10-10 Pendlay Row
E. Finisher

Tuesday

A. 12-10-10 Back Squat
B. 12-10-10 Front Squat
C. 12-10-10ea Front Rack Rev. Lunge
E. Finisher

Thursday

A. 12-10-10ea Single Leg Landmine RDL
B. 12-10-10 Deadlift
C. 12-10-10 RDL
D. 12-10-10 Pendlay Row
E. Finisher