Saturday 050820

For time:

10 Handstand pushups/ 2 pull-ups

9 Handstand pushups/ 4 pull-ups

8 Handstand pushups/ 6 pull-ups

7 Handstand pushups/ 8 pull-ups

6 Handstand pushups/ 10 pull-ups

5 Handstand pushups/ 12 pull-ups

4 Handstand pushups/ 14 pull-ups

3 Handstand pushups/ 16 pull-ups

2 Handstand pushups/ 18 pull-ups

1 Handstand pushups/ 20 pull-up

Friday 050819

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Murph"

"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.

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 050709.

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

Sunday 050814

Five rounds for time of:

25 Wallball shots, 20 pound ball - 10 foot target

30 Pull-ups

"Nancy"

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Thursday 050811

Deadlift 3-2-2-2-1-1-1-1-1 reps

“Cindy”

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Monday 050808

21-18-15-12-9-6 and 3 rep rounds for time of:

Back Extension

Pull-up

Push-up