#22
ACTIVATION
:30 Sec Sampson Stretch as you Walk
:30 Sec Baby Maker With Warrior Pose
:30 Sec Cossack Squats
:30 Sec Spiderman and Reach
3 Rounds (Chill)
10 Muscle Clean
25 bar hops
20 cal row
STRENGTH ACCESSORY
3x10 box squat at 40%
3x6-8 GHR (Weighted if possable)
STRENGTH
3x3 Squat @90%
CONDITIONING
10 Min Cap
5 Rounds
20 Ski
20 Sumo Deadlift High Pull #75#55
Rest as needed then
4 rounds
25 sec Max Effort Air Bike
2-3 min rest
#21
How is everyone doing after Murph? Did your legs hold up? We should have had a very good squat cycle rate based on the leg volume we have been bulding? What was the harderst evolution to get through for you?
ACTIVATION
3 Rounds:
3 Spidermans each side
12 Hollow Rocks
3 Walkouts
12 Back Extensions
2 Rounds
2 Min Bike + 8 HSPU + 15 Pause Goblet Squat DB
STRENGTH - SUPPLEMENTARY
10 Bear Hug Sand bag Lunges (5 Per leg) #100/50
:20 Plank :20 Side Plank :20 Side Plank
Rest as needed
4 Rounds
STRENGTH
4x4 Back Squat at 85%
CONDITIONING
Option 1:
3 Rounds
40 Double Under
20 DB Snatch #50#30
40 Double Under
20 Cal Row
Option 2:
3 Rounds
15 Front Squats #185/125
25 TTB
35 push ups (always using games standard: chest to ground with knees not touching the ground)
MAKING MUSCLE
25 Band Pull Aparts
20 Batwing Row (sorry I didn’t have a video im my library, just skip through all the bla bla bla)
15 Cable Tricep press downs
Do as many rounds as you want
#19
‘Murph’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.
A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.
Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.
#18
ACTIVATION
3 Rounds
250 M Row
15 Band Pull Aparts + 10 Shoulder dislocates
5 Baby Maker With Warrior Pose
6 Spiderman and reach
5 RDL + 5 Muscle Clean + 5 High Hang Clean + 5 Front Squats + 5 OHP
STRENGTH
4x3 Clean @40-60% - from the power position
2 Hang Clean with drop and reset every 2 min for 12 min @85%
STRENGTH ACCESSORY
4x8 KB Bottoms Up Press
4x3 Clean Fist Pull @110% 1rm Clean - From the ground to the knees
CONDITIONING
4 Rounds
15 Double DB Deadlift 50/35s
5 Box Jump Overs 24/20″
12 DB Hang Power Cleans
5 Box Jump Overs
9 DB Thrusters
5 Box Jump Overs
#17
Tissue Work See post #15
ACTIVATION
2 Rounds
:30 Sec Plank
:30 Sec hip Press
:30 Sec Baby Maker with alternating warrior pose S
:30 Sec Spider man with reach
3 Rounds
40 Double under + 15 Wall Balls + 6 Strict Pull Ups
STRENGTH
A1) 2x10 Single Leg Split Squat (two sets of 10 per leg) - Moderate load
A2) 2x complete - :20 sec side plank, :20 Sec plank, :20 Sec Side plank
STRENGTH
3x3 Back Squat @87.5%
CONDITIONING
75 Wall ball #20#14
50/35 Cal Bike
25 CTB PU
75 Wall Ball #20#14
50/35 Cal Ski
25 CTB PU