HERO WEEK
Monday
Murph
Benchmark
- Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
Visit the Murph Challenge site to learn more and support the Murph Foundation.
This workout was one of Murphy’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.
Rx
For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb).
Score: Total time
Intermediate
For time:
1,600-m run
50 pull-ups
100 push-ups
150 air squats
1,600-m run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
Score: Total time
Beginner
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
Tuesday
Adrian
Benchmark
- Today’s Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
Rx
7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps (24/30 in)
Score: Total time
Intermediate
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps (20/24 in)
Score: Total time
Beginner
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps
Wednesday
Sham
Benchmark
- Today’s Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Skill Work
Pre-workout build-up
Every 2:00 for 5 sets:
3 deadlifts
– Build to loads slightly above the intended workout weight.
Rx
7 rounds for time of:
11 bodyweight deadlifts
100-m sprint
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
5 rounds for time of:
11 deadlifts (55/75 lb)
100-m run
Score: Total time
Thursday
Partner Weston
Partner
- Today we honor U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, who was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.
Rx
5 rounds for time with a partner of:
1,000-m row
200-m DB farmers carry (35/45 lb)
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm
– One partner works at a time.
Score: Total time
Intermediate
Attempt as Rx’d.
– If needed, reduce waiters walk load.
Score: Total time
Beginner
4 rounds for time with a partner of:
750-m row
100-m DB farmers carry (10/15 lb)
35-m single-DB waiters walk, right arm
35-m single-DB waiters walk, left arm
– One partner works at a time.
Friday
Brian
Benchmark
- Today’s workout is in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, who died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan.
Rx
3 rounds for time of:
5 rope climbs (15/15 ft)
25 back squats (125/185 lb)
Score: Total time
Intermediate
3 rounds for time of:
3 rope climbs (12/12 ft)
20 back squats (95/135 lb)
Score: Total time
Beginner
3 rounds for time of:
5 lying pull-to-stands
15 back squats (45/65 lb)
Score: Total time
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