Monday 5/31/10

Hero #6: LT Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was KIA 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.

"Murph"

For time:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments. Compare to Wednesday, 20 January 2010.

Saturday 5/29/10 - Sunday 5/30/10

Rest Days.

Friday 5/28/10

Hero #5: SGM Jerry Patton
Died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry"

For time:

Run 1 Mile
Row 2,000 meters
Run 1 Mile

Post time to comments.

Thursday 5/27/10

Hero #4: SO1 Joshua Thomas Harris
Drowned during combat operations 30 August 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr. Joshua"

Conduct 5 rounds for time of:

Run 400m
30 GHD Sit-Ups
15 Deadlift (250lb)

Post time to comments.

Wednesday 5/26/10

Hero #3: SSgt Travis L. Griffin
KIA 3 April 3 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
Travis is survived by his son Elijah.

"Griff"

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

-or-

Run 600m
Run 300m backwards
Run 600m
Run 300m backwards
Run 600m

Option 2 is more conducive to the USUHS track.

Post time to comments.

Tuesday 5/25/10

Hero #2: SSgt Timothy P. Davis
KIA 20 Feb 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

Conduct 5 rounds for time of:

12 Deadlift (155 lb)
9 Hang Power Clean (155 lb)
6 Push Jerk (155 lb)

Post time to comments. Scale weight as necessary.

Monday 5/24/10

"Hero Week"

Over the next week, in honor and remembrance of Memorial Day, we will be highlighting six Heroes who have sacrificed their lives in the line of duty.

Each daily workout will be taken from CrossFit.com where the workout was initially posted and named in honor of a fallen Soldier, Policeman or Fireman.

Hero #1: SSG Joshua Hager
KIA 22 Feb 07, Ar Ramadi, Iraq

"Josh"

For time, conduct:

21 - Overhead squat (95lb)
42 - Pull-Ups
15 - Overhead squat (95lb)
30 - Pull-Ups
9 - Overhead squat (95lb)
18 - Pull-Ups

Post time to comments.

Saturday 5/22/10 - Sunday 5/23/10

Rest Days.

Friday 5/21/10

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

Thursday 5/20/10

For time conduct:

10 Snatch (95lb)
20 Pull-Ups
30 Ball slams (20lb)
40 Over the bench jumps
30 Ball slams (20lb)
20 Pull-Ups
10 Snatch (95lb)

Post time to comments.

Wednesday 5/19/10

Using dumbbells conduct 5 rounds of the following:

5 Deadlift

5 Hang clean

5 Front squats

5 Push jerk

Rest as needed between rounds. Use as heavy a load as possible that will allow you to complete all reps and maintain form. Post loads to comments.

Tuesday 5/18/10

Four rounds for time:

400m row OR 20 Burpees
20 Kettlebell swings (50lb / 35lb)
400m run
20 Box Jumps (24in / 20in)

Post time and version to comments.

Monday 5/17/10

3 Rounds for time:

15 Overhead Squats (95lb)
25 Pull-Ups
50 Double Unders

Post time to comments.

Saturday 5/15/10 - Sunday 5/16/10

Rest Days.

Friday 5/14/10

Run 4x600m (~one lap around outdoor track)

or

Row 4x500m

Rest as needed between efforts, no more than 5 minutes.
Post time for each round to comments.

Thursday 5/13/10

Conduct 5 rounds each for time of:

20 Pull-Ups
30 Kettlebell swings (1 pood)
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

Post time for each round to comments.

Wednesday 5/12/10

For Time:

1000m Row or 800m Run
50 Thrusters (45lb)
30 Pull-Ups

Post time and option to comments.

Tuesday 5/11/10

Bench Press

1-10-1-20-1-30

Post loads to comments. Compare to Tuesday 3/30/10.

Monday 5/10/10

"Run 10 Minutes"

Run 1 Minute
Rest 50 seconds
Run 1 Minute
Rest 40 seconds
Run 1 Minute
Rest 30 seconds
Run 1 Minute
Rest 20 seconds
Run 1 Minute
Rest 10 seconds
Run 1 Minute
Rest 20 seconds
Run 1 Minute
Rest 30 seconds
Run 1 Minute
Rest 40 seconds
Run 1 Minute
Rest 50 seconds
Run 1 Minute

Saturday 5/8/10 - Sunday 5/9/10

Rest Days.

Friday 5/7/10

Run 5K for time.

Post time to comments.

Thursday 5/6/10

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

95 pound Squat clean, 10 reps
20 Sit-ups

Post rounds and fraction of rounds completed to comments.

Wednesday 5/5/10

Conduct three rounds for max reps of:

1 Minute Pull-ups
1 Minute Burpees
1 Minute Box Jumps
1 Minute Push Press (75lbs)
1 Minute Double Unders

Rest 1 minute between rounds.

Post total number of reps per round to comments.

Tuesday 5/4/10

Deadlift

5-5-5-5-5

Post loads to comments.

Monday 5/3/10

Complete 3 rounds of:

Max Rep Front Squat (155 lbs)
Bear Crawl 20 yards

Post total reps and time to comments.

Saturday 5/1/10 - Sunday 5/2/10

Rest Days.

Friday 4/30/10

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.