fitness

Weekly Workout Wrap Up (5/19-5/25)

W3

Monday 5/19

  1. Rest Day (In Mexico)

Tuesday 5/20

  1. Rest Day (In Mexico)

Wednesday 5/21

  1. 400m warm up
  2. Strength: Push Jerk
        1. 4@75#, 5@85#, 3@105#, 2@125#
  3. AMRAP 8: 7 Deadlifts, 5 Hang Cleans, 3 Shoulder to Overhead @ 95#
        1. 6+9 Rx
  4. For Time: 800m run
        1. 3:00

Thursday 5/22

  1. Intervals:4.36 miles, 44:38
        1. 2400m (10:35.11; 7:03 pace), 6 min rest; 1600m (6:52.36; 6:51 pace), 5 min rest; 1200m (5:04.63; 6:47 pace), 4 min rest; 800m (3:21.11; 6:44 pace), 2 min rest; 400m (1:42.31; 6:38 pace)
  2. 30 EMOM of 10 calorie row on min 1, 10 burpees on min 2, 15 kettlebell swings (35#) on min 3
        1. 30 rounds Rx

Friday 5/23

  1. Rest Day

Saturday 5/24

  1. “Murph”- 43:15 no vest

Lt. Michael Murphy was a Navy SEAL who died on June 28, 2005 in Afghanistan under Operation Red Wings.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Sunday 5/25

  1. Handstand Push up practice (1st full HSPU without support/scaling!!)
  2. Handstand walk practice

Weekly miles 7.11 miles
2014 miles- 197.58

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