Perform a deadlift while standing on a 4" rise (black 45 pound bumper).
Working sets are 65%+ 1 RM Deadlift
In a 20 min clock complete as much of the following work as possible:
7 Sled Pushes 180/135 (modify weight for L1)
7 Rope Climbs (modify to 14 Rope Get Ups for L1)
30 Dball over Shoulder 100/70 (modify weight for L1)
Goal is to keep moving and use gear as it is available. It should be mixed up, not all in a row like a chipper.
300 Air Squats
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.
May be broken up int 20 rounds of Cindy.
10 rounds of:
5 Pull ups
10 Push ups
Finish with another 800m Run
Perform Burpee Pull-ups Every Minute On the Minute, trying to complete the number of reps of the next minute mark.
(starting at the top of the minute, complete 1 Burpee Pull-up before the first minute is up, 2 burpee pull-ups before the second minute is up,…8 burpee pull-ups before the eighth minute is up, etc.)
Death by Burpees (AMRAP – Rounds)
Perform Burpees Every Minute On the Minute, trying to complete the number of reps of the next minute mark.
(starting at the top of the minute, complete 1 Burpee before the first minute is up, 2 burpees before the second minute is up,…8 burpees before the eighth minute is up, etc.)
Mandatory 10 rounds!
If you fail a round rest for one minute and jump back in on the next one!