Workout of the Day

Monday 6/7/21

Conditioning:
2 Sets
21-15-9 (Women’s Calories -16-12-8)
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike
-Rest 1:1 between sets-
Time Cap Each Set 6:00
Total Time Cap 18:00

Strength:
Every :90 x 5 Sets
1 Snatch Pull to mid-thigh + 1 Snatch
Build as form allows

Saturday 6/5/21

Complete a Set Every 10:00 x 3 sets
15/12 Calorie Row / Bike
100’ Farmer Carry (70s/50s) / 50ft Handstand Walk
15 Burpee to Bar / 15 Bar Muscle Ups
15/12 Calorie Row / Bike
15 Pull ups / 15 Strict Pull-Ups
100’ Farmer Carry (70s/50s) /50ft Handstand Walk
15/12 Calorie Row / Bike
Time Cap Each Set 8:00

Friday 6/4/21

Strength:
Back Squat
Every :90 x 6 Sets
1 Rep
Build to a solid single for the day

Conditioning:
For Time:
30/24 Calorie Assault Bike OR 40/30 Calorie Row
-into-
42-30-18
Wall Balls (20/14)
Toes to Bar
-into-
30/24 Calorie Assault Bike OR 40/30 Calorie Row
Time Cap 18:00

Wednesday 6/2/21

Conditioning:
For Time
30-20-10
Alternating Dumbbell Snatch (50/35)
400m Run b/t Sets
Time Cap 10:00

Strength:
Power Snatch Waves
Wave 1 – 3 @ 70% 2 @ 75% 1 @ 80%
-rest 2:00-
Wave 2 – 3 @ 75% 2 @ 80% 1 @ 85%
-rest 2:00-
1 @ 85+%
-rest 1:00-
1 @ 85+%
Time Cap 18:00

Tuesday 6/1/21

Conditioning:
15 min AMRAP
2-4-6-8-10…
Row (calories)
Burpee
Bike (calories)

Strength:
Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk:
3 working sets @ 65-75% 1RM Clean.
Rest 60-90 secs between sets

Monday 5/31/21

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name. – The Murph Challenge

Heat Times for Monday, May 31st (NO CLASSES)

  • Gym will be open at 6am.
  • 1st Heat goes at 6:30am and last heat starts at 10am.
  • New heat starts every 30 minutes.
  • 10 athletes per heat.
  • Athletes are required to sign up via Zen Planner.
  • Athletes will be responsible to warm up and be ready by their heat time.

Workout Break Down

  • We will be performing Murph as it was originally written, and will not be partitioning the middle reps
    • For Time
      1 mile run
      100 pull ups
      200 push ups
      300 squats
      1 mile run
  • Workout Flow:
    • The 1 mile route will be marked. 
    • No partitioning of the middle reps.
    • Push ups will be done inside.
    • Air squats will be done outside.
  • Athletes will have the scaling options of:
    • ring rows/bands instead of pull ups
    • knee push ups or wall push ups
    • 1/4 Murph (400m run, 25 pull ups, 50 push ups, 75 squats, 400m run)
    • 1/2 Murph (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run) 

PLEASE CONSIDER-

  • Vests will not be available. If you wish to use a vest please bring your personal one.
  • If you have not been training consistently, please perform the workout accordingly. We push during Hero workouts, but not at the risk of serious injury/illness like rhabdomyolysis.
  • Before/during/after your workout, be hydrating!
    •  If alcohol intake has increased, please take into consideration that you need to hydrate that much more.

Saturday 5/29/21

Don’t forget! – Sign up for your Murph heat in Zen Planner!

Teams of 2
10:00 AMRAP
100/75 Calorie Assault Bike
40 Power Cleans (185/115)
-rest 5:00 –
10:00 AMRAP
100/75 Calorie Row
100 Wall Balls (20/14)

Friday 5/28/21

Strength:
Front Squat + Back Squat:
Every 2:00
(3+3) x 5 sets
Move up in weight each set.

Conditioning:
12:00 Amrap
6-12-18-24. . .
Push Jerks 95/65
50 Double Unders (After each set)

Thursday 5/27/21

Don’t forget! – Sign up for your Murph heat in Zen Planner!
Conditioning:
18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Run
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)

Accessory:
3 rounds
1 min plank hold
30 sec side plank (left/right)
60 flutter kicks 30/30
15 Russian Twists