Wednesday, 5/5/2021

A. 5 rounds5 strict pull ups20 dumbbell/kettlebell push press, light (one db or kb in each hand) rest 3 minutes 10 rounds 30 double unders/ 90 singles 20 sit ups B. “Murph prep” Run 800m (wear a vest if you...

Monday, 5/3/2021

A. MURPH prep 😉 Wear a vest if you have one NFT 300 meter run Then 3 rounds of: 4 pull ups 8 push ups 12 air squats 300 meter rin B. AMRAP in 3 minutes, followed by 2 minutes rest, for 20 minutes (4 sets) of: 8 overhead squats, 45% 8 chest to bar pull ups 16 hand release push ups 16 bicycle crunches C. 7 minute...

Sunday, 5/2/2021

For Time400 meter Run50 Wall Ball Shots (20/14 lb)50 Pull-Ups50 Sumo Deadlift High-Pulls (75/55 lb)400 meter Run25 Wall Ball Shots (20/14 lb)25 Pull-Ups25 Sumo Deadlift High-Pulls (75/55 lb)400 meter Run15 Wall Ball Shots (20/14 lb)15 Pull-Ups15 Sumo Deadlift High-Pulls (75/55 lb) Background: This workout is dedicated to Navy Chief Special Warfare Operator (SEAL) Michael E. Koch who died on February 4, 2008, while serving during Operation Iraqi Freedom. Koch, 29, of State College, PA; assigned to East Coast-based SEAL team; died Feb. 4, from wounds sustained from small-arms fire during combat operations in Balad, Iraq. Also killed was Chief Special Warfare Operator (SEAL) Nathan H. Hardy. Koch is survived by his fiancee, his parents, and a brother and sister. Michael’s brother, Matthew, served in the Navy for four years and also worked as a private contractor in Iraq. He flew back with Michael’s body. Their father was a 20 year veteran in the Air Force and also worked as a contractor in Iraq and Afghanistan. This workout was designed by one of Michael Koch’s close friends who chose to remain...