Tuesday 11/16/10

Conduct three rounds of:

Run 1 Mile
Rest 1-3 Minutes

Attempt to keep the same pace each mile.

Hero Tribute - Monday 11/15/10

On 15 November 2006, after nearly three months of combat operations, CPT John Ryan Dennison was killed in action in Turki, Iraq while conducting an operation rooting out entrenched Al Qaeda operatives in Iraq. Ryan was a 2004 graduate of USMA and was serving as an Infantry platoon leader in the 5th Squadron 73rd Cavalry Regiment (Recon) of the 82nd Airborne Division.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

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 Tuesday 1/20/10 and Monday 5/31/10.

Saturday 11/13/10 - Sunday 11/14/10

Rest Days.

Friday 11/12/10

Row 5k

Post time to comments.

Thursday 11/11/10

Four rounds for time of:

100 foot Walking lunge with 35lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Burpees

Post time to comments.

Wednesday 11/10/10

Conduct 5 Rounds for time:

5 Power Cleans 75% of body weight
10 Supine Ring Pull Ups
5 Box Jumps 24"

Post time to comments.

Tuesday 11/9/10

"Lumberjack 20"

In honor of the Soldiers killed at Fort Hood Texas on 5 Nov 10.

Conduct for time:

20 Deadlifts (275lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-Ups
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m

Post time to comments.