Day#38 Test week

Shoulder Warm up

3x 20

Band external rotation

2 minutes jump rope

Planche push ups

Handstand force the extension for 30 seconds

OH Duck walk 10m

Crab walk 10m

Ultra wide supine grip pull ups

TTR

Skill

HSPU

WOD

Diane

21-15-9

Deadlifts w/155 m/225

HSPU

*7 minute time cap

Day#37 Test week

Dynamic Warm up #1

1 mile run/ 2K row

Lunge complex

Inchworm

Dynamic walk

Skill

Pacing

WOD

(M) Test #1

600m max effort run

(M) Test #2

3 minute Max distance row

GoFIt

Dynamic Warm up #1

1 mile run/ 2K row

Lunge complex

Inchworm

Dynamic walk

Skill

Pacing

WOD

18x

30:30

-Shuttle run

-Row for calories

Day #36 Memorial day

Lieutenant Michael Patrick Murphy lost his life in June 2005 during a mission to kill or capture a Taliban leader hiding in the hills of Afghanistan's Kunar Province. Trapped in a firefight behind enemy lines, the Navy SEAL was gunned down after he abandoned cover in an effort to call for backup. His body was recovered on Independence Day and he was posthumously honored with 14 service medals, including the Medal of Honor, Silver Star, and Purple Heart. The last Arleigh Burke-class Navy Destroyer and a post office in Patchogue, New York, were named for him. The SEALS continued to teach cadets the workout he invented.

Lieutenant Murphy called his grueling workout "Body of Armor" – he did it while wearing a 25-pound flak jacket – but after his death, the folks at CrossFit renamed it the "Murph" and added it to their collection of "Hero Workouts, named for fallen soldiers. The regimen demands and develops cardio endurance and requires nothing more than the discipline to follow in the Lieutenant's bootsteps.

The "Murph" is a mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and another mile on the track. Practitioners are able to partition the calisthenics to fit their ability, but they are also encouraged to always hit the rep count. The point is to foster discipline as well as strength. Our recommendation: Front-load the air squats and always do pull-ups after push-ups to stretch out your forearms. The second run feels like a relief after all that pushing and pulling.

When you get tired – and you will get tired – remember Murphy, who exhaustively prepared for any fight he saw coming.

Warm up

800m

Lunge complex

Inchworm

Dynamic walk

Skill

Strategy

WOD

Murph

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

(If you have a weight vest or body armor wear it)

The meaning of Memorial Day

Sunday Memorial Day Weekend

Day#35 Motivation

Day#34 Hero Saturday

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

Warm up

Barbell

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

Hang power clean

WOD

Matt 16

For Time:

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Run 800m

16 Deadlifts, 275#

16 Hang Power Cleans, 185#

16 Push Presses, 135#

Day#33 (Speed/ Skill)

Gymnastics Warm up #8

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill

Hollow body position

WOD

2 minute AMRAP

Bar muscle ups

Rest 2 minutes

2 minute AMRAP

CTB pull ups

Rest 2 minutes

2 minute AMRAP
Strict hollow body pull ups

Day#32 (Speed/ Mental Toughness)

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Stone G2S/ stone squat

Partner WOD

22 minute ping pong

20 wall ball shots (must be consecutive)

2x suicide (ping pong each segment)

20 KBS (must be consecutive)

12 burpees over partner

GoFIt

Warm Up

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

KB deadlifts

WOD

4x

30:30

-Wall ball shots

-Stairs

-Burpees

-KB deadlifts

-Jump rope