5 DL F185/M275
Here, our mission is simple. We instruct and educate, you work and earn results. Call us for a free intro: (407) 805-8818
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.
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.
5 Rounds for Time of:
20 Wall Ball 14/20
20 D-Ball Slams 20/30
20 BF Sit-Ups
20 Sumo Deadlift High Pulls (95, 65)
1 mile Run
20 Sumo Deadlift High Pulls (95,65)
Work up to 1RM on Press then:
1-1-1-1-1 @ 80%
1-1-1-1-1 @ 110%
3 Rounds for time of:
9 Power Clean F95/M135
12 Front Squats F95/M135
15 Box Jumps F20/M24
75 Wall Ball F14/M20
3 Rounds for time of:
30 BF Sit-Ups
5 Wall Climbers
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
Summer is here as I am sure you all can tell!! Let's really stay hydrated guys and gals!! Hydration Most Americans walk around in a dehydrated state. Athletes are no different and are also dehydrated most of the day. Performance is directly affected by an athlete’s hydration … [Read More...]