Push-ups

Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
Tags:

8 min Warm-up

2 rounds Squat Therapy

  • 1 min Squat Hold (use counter-balance as needed)
  • 5 -8 Russian Baby Makers
  • 5 – 8 Rack Assisted Squats (focus on upright spine)
  • 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

  • 3 – 5 Front Squats (increase weight each round)
  • + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

  • 40ft back rack walking lunge (95/65)
  • 5 ring dips
  • 40ft front rack walking lunge (95/65)
  • 15 hand release push-ups
Tags:

Skill Work

10 Min EMOM

  • 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

  • Cals on Erg (Ski, Bike, Row)
  • Wall balls (20/14)
Tags:

Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile