6/1 Wednesday

Warm up 

KB warm up #5

3x 

  1. Russian swings 10 reps

  2. Walking Sampson

  3. Single leg deadlift

  4. Windmill L/R 3 reps

  5. Toy soldiers

  6. Lateral lunge + OH press

  7. H2H swings 10 reps

  8. Walking knee hugs


WOD

5 rounds of:

2 minute run

22 lunge + rotation

22 KBS

Ray Traitz
5/31 Tuesday

Warm up 

Agility complex

*Coach's choice cardio/ 3 minutes*


2 rounds of:

5m - 10m - 15m

  1. Forward/ backward

  2. Shuffle

  3. Carioca

  4. Sprinting

  5. *10m broad jumps*


WOD

4 rounds of:

SB push up drag 12 reps

1 minute SB run

Ray Traitz
Who was Lt. Michael Murphy
Ray Traitz
5/30 Monday

Warm Up 

Dynamic warm up #2

3x

  1. Walking lunge Sampson stretch

  2. Dynamic walk

  3. Inchworm

  4. Toy soldiers

  5. High knees

  6. Butt kicks

  7. Toe walks

  8. Heel walks

  9. Power skip

  10. Broad jumps

  11. TTR or v ups x 15


"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Ray Traitz