Metcon Murph 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.
Metcon 4 Rounds
20 Med Ball Squat Cleans #20/14
10m Single Arm DB Over Head Walking Lunge #50/35
20 DB Snatch (Alt arms) #50/35
10m Single Arm DB Over Head Walking Lunge #50/35
Then:
Buy Out 400m Run w/ Med Ball Rx+ #30/20 CORE Metcon (AMRAP - Reps) Tabata: 6 rounds @ each
Mason Twist (Light KB)
Tuck Ups
Metcon 6 Min AMRAP
25 Double Unders
5 Power Cleans #155/105
2 Min REST
4 Min AMRAP
Max Rep Burpee Box Jump Overs 24/20
1 Min REST
2 Min AMRAP
Max Wall Balls #20/14
Strength Deadlift (6x4 Work up to a Single HEAVY set of 4) Metcon 2 Rounds
21 KB Dead Lift #53/35
15 KB Front Squat
9 KB STOH
100m Farmer Carry
(With 2 KB's)