Monday, May 19th
Strength: 15 Minutes
Find a 1 RM Shoulder Press
Workout: For Time – 12 Minute Cap
Option A:
5 Rounds
9 Strict Pull Up
15 Deadlift (225/155)
Option B:
5 Rounds
6-9 Assisted Strict Pull Up
15 Deadlift (185/125)
Option C:
5 Rounds
9 Ring Row
15 Deadlift (95/65)
GOAL: Baseline / Pulling Endurance
Tuesday, May 20th
Conditioning: For Time – 10 Minute Cap
Hill Mile
Workout: Each Round for Time – 18 Minutes
Option A:
6 Rounds – 3:00 Each
15/12 Calorie Row
10 Burpee Over Bar
5 Front Squat (135/95, RX+ 155/105)
Option B:
6 Rounds – 3:00 Each
15/12 Calorie Row
10 Burpee Over Bar
5 Front Squat (115/75)
Option C:
6 Rounds – 3:00 Each
12/10 Calorie Row
8 Burpee Step Over Bar
5 Front Squat (65/45)
GOAL: Conditioning / Power Endurance
Wednesday, May 21st
Strength: 12 Minutes
4 Sets
10 Incline Dumbbell Bench Press
10-15 Dumbbell Push Up
2:00 Rest
Workout: As Many Rounds as Possible in 3 Minutes – Repeat 4x w/:30 Rest between
Option A:
10 Double Dumbbell Hang Clean (50/35)
30 Double Under
Option B:
10 Double Dumbbell Hang Clean (35/20)
15-30 Double Under
Option C:
10 Double Dumbbell Hang Clean (25/15)
30 Single Under
GOAL: Upper Body / Grip
Thursday, May 22nd
Workout: As Many Rounds as Possible in 24 Minutes
Option A:
400m Run
12 Toes to Bar
21 Box Jump (24/20)
Option B:
400m Run
12 Swinging Leg Raise
21 Box Jump (24/20)
Option C:
200m Run / 2:00 Bike
12 Abmat Sit Up
16 Step Up
GOAL: Aerobic/Muscle Endurance
Friday, May 23rd
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Time – Partner – 38 Minute Cap
Option A & B:
250/175 Calorie Bike/Ski/Row
200 Burpee Over Partner
100 Med Ball Sit Up Pass
Option C:
200 Calorie Bike/Ski/Row
120 Burpee Over Partner
80 Med Ball Sit Up Pass
GOAL: Team Workout
Saturday, May 24th
Hero Workout: “MURPH” – For Time
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
Partition as desired. Wear a weight vest (20/14).
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.