PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)
(Score is Weight)
PUSH x PULL WORKOUT
AMRAP x 12 MINUTES 24 DB Alt. Hang Snatch 24 Alt. Jumping Lunges 24 Sit-Ups
(Score is Rounds + Reps)
Murph
1 Mile Run
100 Pull-ups
200 Pushups
300 Air Squats
1 Mile Run
Rx 20/14 weighted Vest Or service body armor
Rx+ 20/14 weighted Vest and unpartitioned reps
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
HF30
Half “Murph”
1/2 Mile Run
50 Pull-ups
100 Pushups
150 Air Squats
1/2 Mile Run
PUSH x PULL STRENGTH
4 SETS
:45 DB Floor Press Hold -Rest :15-
:45 DB Bent Over Row Hold -Rest :15-
1:00 Slow Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
(No Measure)
PUSH x PULL WORKOUT
AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*
1Rep=Mt.ClimberL+Mt.ClimberR+JumpOverDB (Score is Rounds + Reps)
BODYWEIGHT PUMP
AMRAP x 3 MINUTES 10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES 10 Alt V-Ups
5 Plank to Push-Back*
1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted
(Score is Rounds + Reps)
FULL-BODY SWEAT WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double) MIN 3 – Sit-Ups
MIN4-CardioChoice2
MIN 5 – DB Hollow Hold (Single or Double)
*In each round, athletes should choose (2) different cardio choices.
(No Measure)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold
*Hold DB at the waist by both heads
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK… 12 DB Pull Overs
12 Close Grip DB Bench Press
(Score is Load)
PUSH x PULL WORKOUT
ON A 5:00 RUNNING CLOCK… 20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time -Rest 2:00-
ON A 7:00 RUNNING CLOCK… 30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time *1RepRenegadeRow=1Push-Up+1RowL+1RowR (Score is Reps)
FULL-BODY STRENGTH
EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold
(Score is Load)
FULL-BODY WORKOUT
AMRAP x 7 MINUTES 1:00 Cardio Choice 35 Double Unders
7 Hang Squat Cleans
-Rest 1:00-
AMRAP x 7 MINUTES 1:00 Cardio Choice 35 Double Unders
7 Hang Squat Cleans
(Score is Round + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches MIN2-:30LSidePlank/:30RSidePlank
FULL-BODY STRENGTH
5 SETS ON A 15:00 CLOCK… 10 Slow DB Hammer Curls 10 Slow DB Strict Press 1:00 Hollow Rocks
(Score is Load)
FULL-BODY SPRINT WORKOUT
AMRAP x 6 MINUTES* 2-4-6 and so on… Single DB Box Step-Up Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES 2-4-6 and so on… Single DB Box Step-Up Sit-Ups
-Rest 1:00-
AMRAP x 6 MINUTES 2-4-6 and so on… Single DB Box Step-Up Sit-Ups
*Restart each AMRAP from the beginning.
(Score is Rounds + Reps)
FINISHER
AMRAP x 5 MINUTES
15 Single DB Front Raises 15 Single DB Bent Over Row
PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs MIN 2 – 15 DB Hang High Pulls
(Score is Reps)
PUSH x PULL WORKOUT
E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB
(Score is Each Set for Time)
BODYWEIGHT PUMP
EMOM x 6 MINUTES
10 Sit-Ups the Max Alt Sit-Thrus
(No Measure)
FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups 30 Double Unders
-1:00 Rest-
AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups 30 Double Unders
-1:00 Rest-
AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups 30 Double Unders
(Score is Rounds + Reps)
FINISHER
2 SETS
1:15 – Heel Taps Over DB 1:15 – Flutter Kicks
-:30 Rest b/t Sets-
